Upper Body / Lower Body Split

Workout Program

Things you need to know:

You should do Dynamic Stretching before workout because is ideal before workouts,
whether it's strength training, cardio exercises, or sports activities. Doing dynamic
stretches before your main workout helps activate your muscles, improve mobility, and
reduce the risk of injury during exercise.

You should do Static Stretching after workout because is most commonly done after
completing your workout or physical activity. It helps to improve flexibility, reduce
muscle tension, and promote relaxation in the muscles that were worked during exercise.

Split Workout Program divides your training sessions based on specific muscle
groups or movement patterns, focusing on different areas of the body on different days.
Unlike full-body workouts, split routines allow you to target certain muscles with more
volume and intensity, leading to better muscle growth and recovery.
 Upper Body / Lower Body Split divides the workout into two primary sessions: one
day focuses on exercises targeting the upper body (chest, back, shoulders, arms), while
the next day focuses on the lower body (quads, hamstrings, calves, glutes). This split is
commonly used by beginners and intermediates to ensure each muscle group gets
enough attention while allowing adequate recovery time.

Benefits:

Promotes balanced muscle development.

Allows focus on each muscle group.
Can be done 3-6 days a week, alternating between upper and lower body.
Effective for building both strength and muscle mass.

Program Notes:

Rest days: Ensure at least one rest day after every 2-3 consecutive workout days (e.g.,
Sunday as a rest day).
Rest between sets: For strength exercises (low reps), rest 2-3 minutes; for hypertrophy
(higher reps), rest 60-90 seconds.
Progressive overload: Increase the weight or number of reps gradually to ensure
continuous progress.
Core work (optional): You can add core exercises (planks, leg raises, etc.) at the end of
your sessions if desired.

This program balances strength and hypertrophy, ensuring each muscle group is worked
effectively while allowing recovery between sessions.
Workout Program 1: Upper Body (Strength-Focused)

Dynamic Stretching

Arm Circles ( 30 seconds )

Leg Swings ( 10-15 swings on each leg )

Walking Lunges ( Repeat for 10-15 steps on each leg )

High Knees ( 30 seconds )

Arm Swings ( 30 seconds )

Hip Circles ( circular movements 15-20 seconds )

Torso Twists ( 30 seconds )

Flat Barbell Chest Press

Equipment: Olympic bar and Flat Bench

Number of Reps and Sets : ( 8 Reps, 4 Sets )

Wide Grip Lat Pulldown

Equipment: Lat Pulldown Machine

Number of Reps and Sets : ( 8 Reps, 4 Sets )

 Shoulder Overhead Press

Equipment: Dumbbell or barbell

Number of Reps and Sets : ( 8 Reps, 4 Sets )

Bent Over Row

Equipment: Dumbbell or barbell

Number of Reps and Sets : ( 8 Reps 4 Sets )

Bicep Curl

Equipment: Dumbbell or Ez bar or barbell or Kettlebell

Number of Reps and Sets : ( 8 Reps, 4 Sets )

Tricep Dips

Equipment: Bench

Number of Reps and Sets : ( 10 Reps, 3 Sets )

 Static Stretching

Hamstring Stretch ( Hold the stretch for 20-30 seconds )

Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )

Calf Stretch ( Hold the stretch each side for 20-30 seconds )

Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )

Triceps Stretch ( Hold the stretch each side for 20-30 seconds )

Chest Stretch ( Hold the stretch for 20-30 seconds )

Lower Back Stretch ( Hold the stretch for 20-30 seconds )

Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )

Butterfly Stretch ( Hold the stretch for 20-30 seconds )

Workout Program 2: Lower Body (Strength-Focused)

Dynamic Stretching

Arm Circles ( 30 seconds )

 Leg Swings ( 10-15 swings on each leg )

Walking Lunges ( Repeat for 10-15 steps on each leg )

High Knees ( 30 seconds )

Arm Swings ( 30 seconds )

Hip Circles ( circular movements 15-20 seconds )

Torso Twists ( 30 seconds )

Barbell Back Squats

Equipment: Olympic Bar w/ Plate and Squat Rack or Smith Machine w/ Plate

Number of Reps and Sets : ( 8 Reps, 4 Sets )

Conventional Deadlift

Equipment: Olympic Bar w/ Plate

Number of Reps and Sets : ( 8 Reps, 4 Sets )

Walking Lunges

Equipment: No Weights or Dumbbell or Kettlebell

Number of Reps and Sets : ( 12 Reps each side, 3 Sets )

 Leg Press

Equipment: Leg Press Machine

Number of Reps and Sets : ( 10 Reps, 3 Sets )

Leg Curl

Equipment: Leg Curl Machine

Number of Reps and Sets : ( 12 Reps, 3 Sets )

Calf Raise

Equipment: Dumbbell or Kettlebell

Number of Reps and Sets : ( 15 Reps, 4 Sets )

Static Stretching

Hamstring Stretch ( Hold the stretch for 20-30 seconds )

Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )
 Calf Stretch ( Hold the stretch each side for 20-30 seconds )

Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )

Triceps Stretch ( Hold the stretch each side for 20-30 seconds )

Chest Stretch ( Hold the stretch for 20-30 seconds )

Lower Back Stretch ( Hold the stretch for 20-30 seconds )

Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )

Butterfly Stretch ( Hold the stretch for 20-30 seconds )

Workout Program 3: Upper Body (Hypertrophy-Focused)

Dynamic Stretching

Arm Circles ( 30 seconds )

Leg Swings ( 10-15 swings on each leg )

Walking Lunges ( Repeat for 10-15 steps on each leg )

High Knees ( 30 seconds )

Arm Swings ( 30 seconds )

Hip Circles ( circular movements 15-20 seconds )

 Torso Twists ( 30 seconds )

Dumbbell Incline Chest Press

Equipment: Dumbbell and Incline Bench

Number of Reps and Sets : ( 10 Reps, 4 Sets )

Seated Cable Row

Equipment: Weighted Horizontal Cable Machine

Number of Reps and Sets : ( 10 Reps, 4 Sets )

Dumbbell Shoulder Press

Equipment: Dumbbell

Number of Reps and Sets : ( 10 Reps, 4 Sets )

Dumbbell Shoulder Lateral Raise

Equipment: Dumbbell
 Number of Reps and Sets : ( 12 Reps, 3 Sets )

Reverse Grip Bicep Curl

Equipment: Dumbbell or Straight Bar or Ez Bar

Number of Reps and Sets : ( 12 Reps, 3 Sets )

Tricep Pushdown

Equipment: Compact Cable Crossover Machine

Number of Reps and Sets : ( 12 Reps, 3 Sets )

Static Stretching

Hamstring Stretch ( Hold the stretch for 20-30 seconds )

Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )

Calf Stretch ( Hold the stretch each side for 20-30 seconds )

Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )

Triceps Stretch ( Hold the stretch each side for 20-30 seconds )

Chest Stretch ( Hold the stretch for 20-30 seconds )

Lower Back Stretch ( Hold the stretch for 20-30 seconds )

 Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )

Butterfly Stretch ( Hold the stretch for 20-30 seconds )

Workout Program 4: Lower Body (Hypertrophy-Focused)

Dynamic Stretching

Arm Circles ( 30 seconds )

Leg Swings ( 10-15 swings on each leg )

Walking Lunges ( Repeat for 10-15 steps on each leg )

High Knees ( 30 seconds )

Arm Swings ( 30 seconds )

Hip Circles ( circular movements 15-20 seconds )

Torso Twists ( 30 seconds )

Goblet Squat
 Equipment: Dumbbell or Kettlebell

Number of Reps and Sets : ( 10 Reps, 4 Sets )

Romanian Deadlift

Equipment: Dumbbell or Kettlebell or Olympic Bar or Ez bar

Number of Reps and Sets : ( 10 Reps, 4 Sets )

Bulgarian Split Squats

Equipment: bench or any elevated and Dumbbells or kettlebell or none

Numbers of reps and sets: ( 10 reps each side, 3 sets )

Leg Extension

Equipment: Leg Extension Machine

Number of Reps and Sets : ( 12 Reps, 3 Sets )

Seated Calf Raise

Equipment: Dumbbell and bench

 Number of Reps and Sets : ( 15 Reps, 4 Sets )

Hip Thrusts

Equipment: Bench or any elevated and Olympic bar and Plate or barbell or any weights

Numbers of reps and sets: ( 12 reps, 3 sets )

Static Stretching

Hamstring Stretch ( Hold the stretch for 20-30 seconds )

Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )

Calf Stretch ( Hold the stretch each side for 20-30 seconds )

Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )

Triceps Stretch ( Hold the stretch each side for 20-30 seconds )

Chest Stretch ( Hold the stretch for 20-30 seconds )

Lower Back Stretch ( Hold the stretch for 20-30 seconds )

Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )

Butterfly Stretch ( Hold the stretch for 20-30 seconds )

Workout Program 5: Upper Body (Accessory Day)

Dynamic Stretching

Arm Circles ( 30 seconds )

Leg Swings ( 10-15 swings on each leg )

Walking Lunges ( Repeat for 10-15 steps on each leg )

High Knees ( 30 seconds )

Arm Swings ( 30 seconds )

Hip Circles ( circular movements 15-20 seconds )

Torso Twists ( 30 seconds )

Incline barbell Chest Press

Equipment: Olympic bar and Incline Bench

Number of Reps and Sets : ( 10 Reps, 4 Sets )

Close Grip Lat Pulldown

 Equipment: Lat Pulldown Machine

Number of Reps and Sets : ( 10 Reps, 4 Sets )

Dumbbell Shoulder Arnold Press

Equipment: Dumbbell

Number of Reps and Sets : ( 10 Reps, 3 Sets )

Face Pull

Equipment: Cable Machine w/ Rope or Compact Crossover machine w/ Rope

Number of Reps and Sets : ( 12 Reps, 3 Sets )

Dumbbell Hammer Curl

Equipment: Dumbbell

Number of Reps and Sets : ( 12 Reps, 3 Sets )

Dumbbell Overhead Tricep Extension

 Equipment: Dumbbell

Number of Reps and Sets : ( 12 Reps, 3 sets )

Static Stretching

Hamstring Stretch ( Hold the stretch for 20-30 seconds )

Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )

Calf Stretch ( Hold the stretch each side for 20-30 seconds )

Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )

Triceps Stretch ( Hold the stretch each side for 20-30 seconds )

Chest Stretch ( Hold the stretch for 20-30 seconds )

Lower Back Stretch ( Hold the stretch for 20-30 seconds )

Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )

Butterfly Stretch ( Hold the stretch for 20-30 seconds )

Workout Program 6: Lower Body (Accessory Day)

 Dynamic Stretching

Arm Circles ( 30 seconds )

Leg Swings ( 10-15 swings on each leg )

Walking Lunges ( Repeat for 10-15 steps on each leg )

High Knees ( 30 seconds )

Arm Swings ( 30 seconds )

Hip Circles ( circular movements 15-20 seconds )

Torso Twists ( 30 seconds )

Leg Press

Equipment: Leg Press Machine

Number of Reps and Sets : ( 12 Reps, 4 Sets )

Glute Bridge

Equipment: Mat

Number of Reps and Sets : ( 12 Reps, 3 Sets )

 Sumo Deadlift

Equipment: Olympic Bar w/ Plate

Number of Reps and Sets : ( 10 Reps, 4 Sets )

Leg Curl

Equipment: Leg Curl Machine

Number of Reps and Sets : ( 12 Reps, 3 Sets )

Seated Calf Raise

Equipment: Dumbbell and bench

Number of Reps and Sets : ( 15 Reps, 4 Sets )

Side Lunge

Equipment: No Weights or Dumbbell or Kettlebell

Number of Reps and Sets : ( 10 Reps each side, 3 Sets )

 Static Stretching

Hamstring Stretch ( Hold the stretch for 20-30 seconds )

Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )

Calf Stretch ( Hold the stretch each side for 20-30 seconds )

Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )

Triceps Stretch ( Hold the stretch each side for 20-30 seconds )

Chest Stretch ( Hold the stretch for 20-30 seconds )

Lower Back Stretch ( Hold the stretch for 20-30 seconds )

Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )

Butterfly Stretch ( Hold the stretch for 20-30 seconds )