Upper / lower split
Four days: two upper, two lower. Each muscle trained twice a week.
- Days a week
- 4
- Level
- Intermediate
Upper
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press - Medium Grip | 4 | 6-8 |
| Bent Over Barbell Row | 4 | 6-8 |
| Dumbbell Shoulder Press | 3 | 8-10 |
| Pullups | 3 | 6-10 |
| Barbell Curl | 2 | 10-12 |
| Triceps Pushdown | 2 | 10-12 |
Lower
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squat | 4 | 6-8 |
| Romanian Deadlift | 3 | 8-10 |
| Leg Press | 3 | 10-12 |
| Lying Leg Curls | 3 | 10-12 |
| Standing Calf Raises | 3 | 12-15 |
How to run it
Run it as Upper, Lower, rest, Upper, Lower, rest, rest. Build each day as a routine in Pensum and it tracks every set, rest timer and personal record for you.