Upper/Lower body split
6 Day Weekly Split: Schedule
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Reminders:
Monday: Lower Body A
Tuesday: Upper Body A
Wednesday: Lower Body B
Thursday: Upper Body B
Friday: Lower Body A
Saturday: Upper Body A
1.
Sunday rest
4.
Monday: Lower Body B
Tuesday: Upper Body B
5.
2.
3.
All exercises are performed slow and
controlled: No rush or momentum
Stay low in weight until you are fully
comfortable with the form of the exercise
Once you are sure about your form, start
adding more reps/sets to the exercise
a. “Progressive overload”
Once you reach 4-5 sets, you progress by
using heavier weight and going back down
to 3 sets with the increased weight
Always weightlifting first, cardio after
Routines
Lower Body A:
(Quad+calves focus)
1.
2.
3.
4.
5.
Goblet squat with dumbbell
Leg press (Lower feet)
Leg extension
Calf raises
Lunges with dumbbells
Tracking Lower A
Week 1:
Exercise
Weight
Sets
Reps
1
Goblet squat with dumbbell
3
10-15
2
Leg press (Lower feet)
3
10-12
3
Leg extension
3
10-15
4
Standing Calf Raises with dumbbell(s)
5
10-15
5
Lunges with dumbbells
3
10 each leg
Lower Body B:
(Hamstring+Glutes focus)
1.
2.
3.
4.
Goblet squat with dumbbell
Romanian deadlift with dumbbells
Lying hamstring curl
Leg press (High feet)
5.
Lunges with dumbbells
Tracking Lower B
Week 1:
Exercise
Weight
Sets
Reps
1
Goblet squat with dumbbell
3
10-15
2
Romanian deadlift with dumbbells
3
10
3
Lying hamstring curl
3
10-15
4
Leg press (High feet)
3
10-12
5
Lunges with dumbbells
3
10 each leg
Sets
Reps
Upper Body A:
1.
2.
3.
4.
5.
Bench press with dumbbells
Bent over rows (bench)
Bicep curls
Bent over raises
Overhead tricep extension
Tracking Upper A
Week 1:
Exercise
Weight
1
Bench press with dumbbells
3
8-10
2
Bent over rows (bench)
3
10 each arm
3
Bicep curls
3
10-12 each arm
4
Bent over raises
3
10-15
5
Overhead tricep extension
3
10-12
Upper Body B:
1.
2.
3.
4.
5.
Shoulder press with dumbbells
Overhead tricep extension
Lying dumbbell flys
Single arm tricep kickback (bench)
Dumbbell lateral raise
Tracking Upper B
Week 1:
Exercise
Weight
Sets
Reps
1
Shoulder press with dumbbells
3
10-12
2
Overhead tricep extension
3
10-12
3
Lying dumbbell flys
3
10-15
4
Single arm tricep kickback (bench)
3
10
5
Dumbbell lateral raise
3
10-12
Exercises Explanations
Lower Body A:
(Quad+calves focus)
1.
Goblet squat with dumbbell
2.
Leg press (Lower feet)
3.
Leg extension
4.
Calf raises
5.
Lunges with dumbbells
Exercises Explanations
Lower Body B:
(Hamstring+Glutes focus)
1.
Goblet squat with dumbbell
a. Eyes and chest forward, straight back, toes and knees point outwards
2.
Romanian deadlift with dumbbells
a. Make sure you keep your back straight and do a hinge movement with your hips
b. This one is a bit difficult, let me know if you struggle with it
3.
Lying hamstring curl
a. Important to be slow and steady on this one
4.
Leg press (High feet)
a. Place your feet higher on the platform (but still push with heels, not toes)
5.
Lunges with dumbbells
a. Do this next to a mirror the first couple of times to check your form
Exercises Explanations
Upper Body A:
1.
Bench press with dumbbells
a. Be careful you don’t drop your elbows too low
2.
Bent over rows (bench)
a. You do 10 with one arm, then switch right into the other arm and rest after that
b. Make sure you pull back with your elbow, the dumbbell should go towards your hip, not your
chest
3.
Bicep curls
a. You can also do these seated, it is up to you
4.
Bent over raises
a. Keep your back straight, look down so your neck is straight too (not like in this illustration, he is
hurting his neck lol)
b.
c.
5.
Arms are straight to the sides, not above 90 degrees
Slow slow slow and controlled both on the way up and down
Overhead tricep extension
a. You can do these seated or standing, does not matter
b. Tight core
Exercises Explanation
Upper Body B:
1.
Shoulder press with dumbbells
a. These can also be done standing, if you stand it hits your core more than seated
b. Pay attention to how low your elbows go
2.
Overhead tricep extension
a. You can do these seated or standing, does not matter
b. Tight core
3.
Lying dumbbell flys
a. Let your arms slowly down to 90 degrees, not further
4.
Single arm tricep kickback (bench)
a. Make sure to fully flex your tricep when your arm is extended (feel the burn)
5.
Dumbbell lateral raise
a. Can also be done seated, but I prefer standing for better range of motion
b. Go slow on your negatives (when the weight goes back down)