Upper Lower split

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3 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

What is an Upper/Lower Split Workout? The idea of the upper/lower split is pretty simple. It means that you divide your training sessions into working the upper body or the lower body but not both at the same time. Do upper body exercises one day and lower body moves the next.
Reach your muscle building goals with this balanced 4 day training split that mixes heavy compound exercises, machines, cables.

Day 1
Day 2
Day 3
Day 4

Upper body 5 exercises, 1 hr 2 mins

Barbell Incline Bench Press	4x8 reps	rest: 160s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 90s
	4x8 reps	rest: 160s
Barbell Curl	3x10 reps	rest: 90s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 180s

Lower body 5 exercises, 1 hr 13 mins

Bodyweight Calf Raise	5x20 reps	rest: 90s
Barbell Squat	3x8 reps	rest: 180s
Machine Leg Curl (Prone)	4x12 reps	rest: 150s
Machine Leg Extension	4x12 reps	rest: 210s
Barbell Deadlift	3x7 reps	rest: 180s

Upper body 5 exercises, 1 hr 8 mins

Pull-Up	4x12 reps	rest: 150s
	3x15 reps	rest: 90s
	4x12 reps	rest: 120s
Barbell Bench Press	4x8 reps	rest: 180s
Barbell Shoulder Press	4x8 reps	rest: 180s

Lower 5 exercises, 1 hr 9 mins

Bodyweight Calf Raise	5x25 reps	rest: 60s
Barbell Squat	4x8 reps	rest: 180s
Machine Leg Extension	4x8 reps	rest: 180s
Machine Seated Leg Curl	4x15 reps	rest: 90s
Barbell Deadlift	3x8 reps	rest: 180s