Lower/Upper/Lower Split (Beginner Friendly)

Lower-focused Upper/Lower split. Focus on bringing up your Squat and Romanian Deadlift because they are going to be responsible for most of your leg development. Upper day is focused on hypertrophy with a few strength movements.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Romanian Deadlift (Barbell)

Leg Extension

Leg Press

Seated Calf Raise

Decline Sit Up (Weighted)

Lower A

Low-Incline Bench Press (Dumbbell)

Standing Overhead Press (Barbell)

Wide Grip Lat Pulldown

Underhand Lat Pulldown

Seated Row (Cable)

Upper

Leg Curl

Squat (Barbell)

Hip Thrust (Machine)

Lower B

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