Lower and upper body split workout

by

1 athletes joined

Program Description

Perfect easy to follow for busy people with limited time to workout, but still be able to get results

Program Overview

Level
Intermediate
Goal
Bodyweight Fitness
Equipment
At Home
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Oct 27, 2024 03:59
Last Edited
Oct 27, 2024 07:07

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Jump Squat

3

15 reps

RPE 10

2

Hip Thrust (Bodyweight)

3

10 reps

RPE 10

3

Lunge (Bodyweight)

3

10 reps

RPE 10

4

Reverse Abs Crunch (Bodyweight)

3

15 reps

RPE 10

Day 1

1

Bent Over Row (Kettlebell)

3

15 reps

RPE 10

2

Lateral Raise (Dumbbell)

3

15 reps

RPE 10

3

Tricep Dips

3

10 reps

RPE 10

4

Bicep Curl (Dumbbell)

3

15 reps

RPE 10

5

Push Up

3

15 reps

RPE 10

Day 1

1

Jump Squat

3

15 reps

RPE 10

2

Hip Thrust (Bodyweight)

3

10 reps

RPE 10

3

Lunge (Bodyweight)

3

10 reps

RPE 10

4

Reverse Abs Crunch (Bodyweight)

3

15 reps

RPE 10

Day 1

1

Bent Over Row (Kettlebell)

3

15 reps

RPE 10

2

Lateral Raise (Dumbbell)

3

15 reps

RPE 10

3

Tricep Dips

3

10 reps

RPE 10

4

Bicep Curl (Dumbbell)

3

15 reps

RPE 10

5

Push Up

3

15 reps

RPE 10

Day 2

1

Cardio

1

45 mins

-

Day 2

1

Cardio

1

45 mins

-

Day 2

1

Cardio

1

45 mins

-

Day 2

1

Cardio

1

45 mins

-

Day 3

1

Bent Over Row (Kettlebell)

3

15 reps

RPE 10

2

Lateral Raise (Dumbbell)

3

15 reps

RPE 10

3

Tricep Dips

3

10 reps

RPE 10

4

Bicep Curl (Dumbbell)

3

15 reps

RPE 10

5

Push Up

3

15 reps

RPE 10

Day 3

1

Jump Squat

3

15 reps

RPE 10

2

Hip Thrust (Bodyweight)

3

10 reps

RPE 10

3

Lunge (Bodyweight)

3

10 reps

RPE 10

4

Reverse Abs Crunch (Bodyweight)

3

15 reps

RPE 10

Day 3

1

Bent Over Row (Kettlebell)

3

15 reps

RPE 10

2

Lateral Raise (Dumbbell)

3

15 reps

RPE 10

3

Tricep Dips

3

10 reps

RPE 10

4

Bicep Curl (Dumbbell)

3

15 reps

RPE 10

5

Push Up

3

15 reps

RPE 10

Day 3

1

Jump Squat

3

15 reps

RPE 10

2

Hip Thrust (Bodyweight)

3

10 reps

RPE 10

3

Lunge (Bodyweight)

3

10 reps

RPE 10

4

Reverse Abs Crunch (Bodyweight)

3

15 reps

RPE 10

Day 4

1

Cardio

1

45 mins

RPE 10

Day 4

1

Cardio

1

45 mins

RPE 10

Day 4

1

Cardio

1

45 mins

RPE 10

Day 4

1

Cardio

1

45 mins

RPE 10

Day 5

1

Jump Squat

3

15 reps

RPE 10

2

Hip Thrust (Bodyweight)

3

10 reps

RPE 10

3

Lunge (Bodyweight)

3

10 reps

RPE 10

4

Reverse Abs Crunch (Bodyweight)

3

15 reps

RPE 10

Day 5

1

Bent Over Row (Kettlebell)

3

15 reps

RPE 10

2

Lateral Raise (Dumbbell)

3

15 reps

RPE 10

3

Tricep Dips

3

10 reps

RPE 10

4

Bicep Curl (Dumbbell)

3

15 reps

RPE 10

5

Push Up

3

15 reps

RPE 10

Day 5

1

Jump Squat

3

15 reps

RPE 10

2

Hip Thrust (Bodyweight)

3

10 reps

RPE 10

3

Lunge (Bodyweight)

3

10 reps

RPE 10

4

Reverse Abs Crunch (Bodyweight)

3

15 reps

RPE 10

Day 5

1

Bent Over Row (Kettlebell)

3

15 reps

RPE 10

2

Lateral Raise (Dumbbell)

3

15 reps

RPE 10

3

Tricep Dips

3

10 reps

RPE 10

4

Bicep Curl (Dumbbell)

3

15 reps

RPE 10

5

Push Up

3

15 reps

RPE 10

Day 6

No exercises added to this day

Day 6

No exercises added to this day

Day 7

No exercises added to this day

Day 1

1

Jump Squat

3 Sets

15 Reps

@10

2

Hip Thrust (Bodyweight)

3 Sets

10 Reps

@10

3

Lunge (Bodyweight)

3 Sets

10 Reps

@10

4

Reverse Abs Crunch (Bodyweight)

3 Sets

15 Reps

@10

Day 3

1

Bent Over Row (Kettlebell)

3 Sets

15 Reps

@10

2

Lateral Raise (Dumbbell)

3 Sets

15 Reps

@10

3

Tricep Dips

3 Sets

10 Reps

@10

4

Bicep Curl (Dumbbell)

3 Sets

15 Reps

@10

5

Push Up

3 Sets

15 Reps

@10

Day 5

1

Jump Squat

3 Sets

15 Reps

@10

2

Hip Thrust (Bodyweight)

3 Sets

10 Reps

@10

3

Lunge (Bodyweight)

3 Sets

10 Reps

@10

4

Reverse Abs Crunch (Bodyweight)

3 Sets

15 Reps

@10

Day 6

No exercises added to this day

Day 7

No exercises added to this day

Day 2

1

Cardio

1 Set

45 mins

-

Day 4

1

Cardio

1 Set

45 mins

@10