Italian Stallion (Upper Lower Split) 

Upper Lower bodybuilding routine.

Recommended rest times are as follows:
5-8 rep range: 90s-2 minutes
8-12 rep range: 60-90s
12-15 rep range: 30-60s

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Incline Bench Press (Barbell)

Chest Fly (Dumbbell)

Seated Overhead Press (Barbell)

Upright Row (Barbell)

Rear Delt Fly (Dumbbell)

Skull Crusher (Dumbbell)

Dip (Weighted)

Upper

Squat (Barbell)

Good Morning

Pull-Up (Weighted)

Single Leg Press

Single Arm Iso Row

Standing Calf Raise (Machine)

Bicep Curl (Barbell)

Decline Sit Up (Weighted)

Lower

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Cable Crossover

Lateral Raise (Cable)

Arnold Press

Rear Delt Fly (Cable)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Upper 2

Leg Press

Single Leg Romanian Deadlift

Sissy Squat

Pullover (Dumbbell)

Single Arm Row (Cable)

Alternating Dumbbell Curl

Dynamic Side Plank

Lower 2

Incline Chest Fly (Dumbbell)

Spoto Press

Underhand Fly (Cable)

Overhead Press (Barbell)

Shrug (Dumbbell)

Incline Tricep Extension (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Hack Squat

Romanian Deadlift (Barbell)

Lat Pulldown (Neutral Grip)

Step-Up (Weighted)

Pendlay Row

Hanging Knee Raise

Incline Hex Press 

Pec Deck (Machine)

Lateral Raise (Dumbbell)

Z Press (Barbell)

Reverse Pec Deck

Bench Press (Close Grip)

Single Arm Pushdown

Bulgarian Split Squat (Dumbbell)

Stiff Leg Deadlift (Dumbbell)

Goblet Squat

Straight Arm Pulldown

Chest Supported Row (Dumbbell)

Incline Curl (Dumbbell)

Walkout Plank

Incline Fly Press (Dumbbell)

Seated Overhead Press (Dumbbell)

Upright Row (Cable)

Skull Crusher (Barbell)

Leg Curl

Lat Pulldown

Leg Extension

Seated Row (Cable)

21s (EZ Bar)

Leg Raise (Captain's Chair)

Fly Press (Dumbbell)

Partial Lateral Raise (Cable)

Single Arm Shoulder Press

Single Arm Rear Delt Cable Fly

Single Arm Tricep Extension (Cable)

Underhand Lat Pulldown

Standing Single Leg Calf Raise

Single Arm Row (Dumbbell)

Bayesian Curl

Plank with Shoulder Taps

Phase I

Phase II

Phase III

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