Program Description
Split upper lower
Program Overview
- LevelBeginner
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout50 minutes
- CreatedMay 19, 2024 07:57
- Last EditedAug 11, 2024 06:12
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
2
Barbell Row
3
6-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Pec Deck (Machine)
2
10-12 reps
5
Lat Pulldown (Close Grip)
2
10-12 reps
6
Lateral Raise (Dumbbell)
2
10-15 reps
7
Tricep Extension (Cable)
3
8-12 reps
8
Bicep Curl (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
2
Barbell Row
3
6-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Pec Deck (Machine)
2
10-12 reps
5
Lat Pulldown (Close Grip)
2
10-12 reps
6
Lateral Raise (Dumbbell)
2
10-15 reps
7
Tricep Extension (Cable)
3
8-12 reps
8
Bicep Curl (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
2
Barbell Row
3
6-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Pec Deck (Machine)
2
10-12 reps
5
Lat Pulldown (Close Grip)
2
10-12 reps
6
Lateral Raise (Dumbbell)
2
10-15 reps
7
Tricep Extension (Cable)
3
8-12 reps
8
Bicep Curl (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
2
Barbell Row
3
6-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Pec Deck (Machine)
2
10-12 reps
5
Lat Pulldown (Close Grip)
2
10-12 reps
6
Lateral Raise (Dumbbell)
2
10-15 reps
7
Tricep Extension (Cable)
3
8-12 reps
8
Bicep Curl (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
2
Barbell Row
3
6-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Pec Deck (Machine)
2
10-12 reps
5
Lat Pulldown (Close Grip)
2
10-12 reps
6
Lateral Raise (Dumbbell)
2
10-15 reps
7
Tricep Extension (Cable)
3
8-12 reps
8
Bicep Curl (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
2
Barbell Row
3
6-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Pec Deck (Machine)
2
10-12 reps
5
Lat Pulldown (Close Grip)
2
10-12 reps
6
Lateral Raise (Dumbbell)
2
10-15 reps
7
Tricep Extension (Cable)
3
8-12 reps
8
Bicep Curl (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
2
Barbell Row
3
6-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Pec Deck (Machine)
2
10-12 reps
5
Lat Pulldown (Close Grip)
2
10-12 reps
6
Lateral Raise (Dumbbell)
2
10-15 reps
7
Tricep Extension (Cable)
3
8-12 reps
8
Bicep Curl (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
2
Barbell Row
3
6-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Pec Deck (Machine)
2
10-12 reps
5
Lat Pulldown (Close Grip)
2
10-12 reps
6
Lateral Raise (Dumbbell)
2
10-15 reps
7
Tricep Extension (Cable)
3
8-12 reps
8
Bicep Curl (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
2
Barbell Row
3
6-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Pec Deck (Machine)
2
10-12 reps
5
Lat Pulldown (Close Grip)
2
10-12 reps
6
Lateral Raise (Dumbbell)
2
10-15 reps
7
Tricep Extension (Cable)
3
8-12 reps
8
Bicep Curl (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
2
Barbell Row
3
6-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Pec Deck (Machine)
2
10-12 reps
5
Lat Pulldown (Close Grip)
2
10-12 reps
6
Lateral Raise (Dumbbell)
2
10-15 reps
7
Tricep Extension (Cable)
3
8-12 reps
8
Bicep Curl (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
2
Stiff Leg Deadlift
3
8-12 reps
3
Seated Calf Raise
3
10-15 reps
4
Leg Extension
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Side Crunch (Cable)
3
10-12 reps
7
Pull Through (Cable)
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
2
Stiff Leg Deadlift
3
8-12 reps
3
Seated Calf Raise
3
10-15 reps
4
Leg Extension
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Side Crunch (Cable)
3
10-12 reps
7
Pull Through (Cable)
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
2
Stiff Leg Deadlift
3
8-12 reps
3
Seated Calf Raise
3
10-15 reps
4
Leg Extension
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Side Crunch (Cable)
3
10-12 reps
7
Pull Through (Cable)
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
2
Stiff Leg Deadlift
3
8-12 reps
3
Seated Calf Raise
3
10-15 reps
4
Leg Extension
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Side Crunch (Cable)
3
10-12 reps
7
Pull Through (Cable)
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
2
Stiff Leg Deadlift
3
8-12 reps
3
Seated Calf Raise
3
10-15 reps
4
Leg Extension
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Side Crunch (Cable)
3
10-12 reps
7
Pull Through (Cable)
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
2
Stiff Leg Deadlift
3
8-12 reps
3
Seated Calf Raise
3
10-15 reps
4
Leg Extension
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Side Crunch (Cable)
3
10-12 reps
7
Pull Through (Cable)
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
2
Stiff Leg Deadlift
3
8-12 reps
3
Seated Calf Raise
3
10-15 reps
4
Leg Extension
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Side Crunch (Cable)
3
10-12 reps
7
Pull Through (Cable)
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
2
Stiff Leg Deadlift
3
8-12 reps
3
Seated Calf Raise
3
10-15 reps
4
Leg Extension
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Side Crunch (Cable)
3
10-12 reps
7
Pull Through (Cable)
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
2
Stiff Leg Deadlift
3
8-12 reps
3
Seated Calf Raise
3
10-15 reps
4
Leg Extension
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Side Crunch (Cable)
3
10-12 reps
7
Pull Through (Cable)
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
2
Stiff Leg Deadlift
3
8-12 reps
3
Seated Calf Raise
3
10-15 reps
4
Leg Extension
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Side Crunch (Cable)
3
10-12 reps
7
Pull Through (Cable)
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Deadlift (Barbell)
3
5-8 reps
3
Military Press (Barbell)
3
8-12 reps
4
Chest Press (Machine)
2
8-12 reps
5
Pull-Up (Weighted)
2
8-12 reps
6
Shoulder Press (Machine)
2
8-12 reps
7
Bicep Curl (Dumbbell)
3
8-12 reps
8
Seated Dip (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Deadlift (Barbell)
3
5-8 reps
3
Military Press (Barbell)
3
8-12 reps
4
Chest Press (Machine)
2
8-12 reps
5
Pull-Up (Weighted)
2
8-12 reps
6
Shoulder Press (Machine)
2
8-12 reps
7
Bicep Curl (Dumbbell)
3
8-12 reps
8
Seated Dip (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Deadlift (Barbell)
3
5-8 reps
3
Military Press (Barbell)
3
8-12 reps
4
Chest Press (Machine)
2
8-12 reps
5
Pull-Up (Weighted)
2
8-12 reps
6
Shoulder Press (Machine)
2
8-12 reps
7
Bicep Curl (Dumbbell)
3
8-12 reps
8
Seated Dip (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Deadlift (Barbell)
3
5-8 reps
3
Military Press (Barbell)
3
8-12 reps
4
Chest Press (Machine)
2
8-12 reps
5
Pull-Up (Weighted)
2
8-12 reps
6
Shoulder Press (Machine)
2
8-12 reps
7
Bicep Curl (Dumbbell)
3
8-12 reps
8
Seated Dip (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Deadlift (Barbell)
3
5-8 reps
3
Military Press (Barbell)
3
8-12 reps
4
Chest Press (Machine)
2
8-12 reps
5
Pull-Up (Weighted)
2
8-12 reps
6
Shoulder Press (Machine)
2
8-12 reps
7
Bicep Curl (Dumbbell)
3
8-12 reps
8
Seated Dip (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Deadlift (Barbell)
3
5-8 reps
3
Military Press (Barbell)
3
8-12 reps
4
Chest Press (Machine)
2
8-12 reps
5
Pull-Up (Weighted)
2
8-12 reps
6
Shoulder Press (Machine)
2
8-12 reps
7
Bicep Curl (Dumbbell)
3
8-12 reps
8
Seated Dip (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Deadlift (Barbell)
3
5-8 reps
3
Military Press (Barbell)
3
8-12 reps
4
Chest Press (Machine)
2
8-12 reps
5
Pull-Up (Weighted)
2
8-12 reps
6
Shoulder Press (Machine)
2
8-12 reps
7
Bicep Curl (Dumbbell)
3
8-12 reps
8
Seated Dip (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Deadlift (Barbell)
3
5-8 reps
3
Military Press (Barbell)
3
8-12 reps
4
Chest Press (Machine)
2
8-12 reps
5
Pull-Up (Weighted)
2
8-12 reps
6
Shoulder Press (Machine)
2
8-12 reps
7
Bicep Curl (Dumbbell)
3
8-12 reps
8
Seated Dip (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Deadlift (Barbell)
3
5-8 reps
3
Military Press (Barbell)
3
8-12 reps
4
Chest Press (Machine)
2
8-12 reps
5
Pull-Up (Weighted)
2
8-12 reps
6
Shoulder Press (Machine)
2
8-12 reps
7
Bicep Curl (Dumbbell)
3
8-12 reps
8
Seated Dip (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Deadlift (Barbell)
3
5-8 reps
3
Military Press (Barbell)
3
8-12 reps
4
Chest Press (Machine)
2
8-12 reps
5
Pull-Up (Weighted)
2
8-12 reps
6
Shoulder Press (Machine)
2
8-12 reps
7
Bicep Curl (Dumbbell)
3
8-12 reps
8
Seated Dip (Machine)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
2
Leg Press
3
10-20 reps
3
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
4
Seated Calf Raise
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Bicep Curl (Barbell)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
2
Leg Press
3
10-20 reps
3
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
4
Seated Calf Raise
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Bicep Curl (Barbell)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
2
Leg Press
3
10-20 reps
3
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
4
Seated Calf Raise
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Bicep Curl (Barbell)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
2
Leg Press
3
10-20 reps
3
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
4
Seated Calf Raise
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Bicep Curl (Barbell)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
2
Leg Press
3
10-20 reps
3
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
4
Seated Calf Raise
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Bicep Curl (Barbell)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
2
Leg Press
3
10-20 reps
3
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
4
Seated Calf Raise
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Bicep Curl (Barbell)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
2
Leg Press
3
10-20 reps
3
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
4
Seated Calf Raise
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Bicep Curl (Barbell)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
2
Leg Press
3
10-20 reps
3
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
4
Seated Calf Raise
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Bicep Curl (Barbell)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
2
Leg Press
3
10-20 reps
3
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
4
Seated Calf Raise
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Bicep Curl (Barbell)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
2
Leg Press
3
10-20 reps
3
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
4
Seated Calf Raise
2
10-12 reps
5
Leg Curl
2
10-12 reps
6
Tricep Rope Push Down (Cable)
3
10-12 reps
7
Bicep Curl (Barbell)
3
10-12 reps
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
6-12 Reps
2
Barbell Row3 Sets
6-12 Reps
3
Seated Overhead Press (Dumbbell)3 Sets
8-12 Reps
4
Pec Deck (Machine)2 Sets
10-12 Reps
5
Lat Pulldown (Close Grip)2 Sets
10-12 Reps
6
Lateral Raise (Dumbbell)2 Sets
10-15 Reps
7
Tricep Extension (Cable)3 Sets
8-12 Reps
8
Bicep Curl (Cable)3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)3 Sets
6-12 Reps
2
Stiff Leg Deadlift3 Sets
8-12 Reps
3
Seated Calf Raise3 Sets
10-15 Reps
4
Leg Extension2 Sets
10-12 Reps
5
Leg Curl2 Sets
10-12 Reps
6
Side Crunch (Cable)3 Sets
10-12 Reps
7
Pull Through (Cable)3 Sets
10-12 Reps
Day 3
1
Run1 Set
30 mins
Day 4
1
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
2
Deadlift (Barbell)3 Sets
5-8 Reps
3
Military Press (Barbell)3 Sets
8-12 Reps
4
Chest Press (Machine)2 Sets
8-12 Reps
5
Pull-Up (Weighted)2 Sets
8-12 Reps
6
Shoulder Press (Machine)2 Sets
8-12 Reps
7
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
8
Seated Dip (Machine)3 Sets
8-12 Reps
Day 5
1
Walk1 Set
10 mins
2
Leg Press3 Sets
10-20 Reps
3
Stiff Leg Deadlift (Dumbbell)3 Sets
8-12 Reps
4
Seated Calf Raise2 Sets
10-12 Reps
5
Leg Curl2 Sets
10-12 Reps
6
Tricep Rope Push Down (Cable)3 Sets
10-12 Reps
7
Bicep Curl (Barbell)3 Sets
10-12 Reps