Upper-Lower Split — Day 1

• Barbell Bench Press – 12
• Lat Pulldown – 12
• Dumbbell Shoulder Press – 12
• Bent-Over Barbell Row – 12
• Lateral Dumbbell Raises – 15
• Reverse Fly – 15
• Close-Grip Bench Press – 12
• Pullover – 15
• Barbell Bicep Curl (dumbbells) – 15
• Hammer Curls – 15
• Tricep Cable Pushdown – 15
• Skull Crushers (French Press) – 15
• Wrist Curls – 25
• Plank – 90 sec
• Bar Hang – 15

Upper-Lower Split — Day 2

• Squats – 12
• Leg Press – 15
• Romanian Deadlift (RDL) – 12
• Lunges – 15 per leg
• Hip Thrust – 20
• Leg Extensions – 20
• Leg Curls – 20
• Calf Raises – 30
• Seated Calf Raises – 30
• Hyperextensions – 15
• Deadlift – 15
• Abdominal Crunches – 30
• Hanging Leg Raises – 25
• Bicycle Crunches – 40
• Plank – 60 sec per side

Upper-Lower Split — Day 3

• Incline Bench Press (incline) – 12
• Pull-ups – 12
• Arnold Press – 15
• Bent-Over Barbell Row – 12
• Cable Crossover – 15
• Upright Barbell Row – 15
• Face Pull – 15
• Concentration Curl – 15
• Neutral Grip Curls – 15
• Tricep Cable Pushdown – 15
• Reverse Wrist Curls – 20
• Barbell Shrugs – 20
• Stability Ball Crunches – 25
• Plank – 60 sec
• Superman Exercise – 20

Upper-Lower Split — Day 4

• Front Squat – 12
• Leg Press – 20
• Stiff-Leg Deadlift – 12
• Lunges – 15 per leg
• Hip Thrust (on one leg) – 15 per leg
• Leg Extensions – 20
• Leg Curls – 20
• Cable Lateral Raise (with weight) – 25
• Cable Lateral Raise (with weight) – 25
• Standing Calf Raises (Machine) – 25
• Hyperextensions – 15
• Abdominal Crunches – 30
• Bar Hang – 15
• Plank – 60 sec per side
• Farmer's Walk – 60 sec

Upper-Lower Split — Day 5

• Barbell Bench Press – 12
• Seated Cable Row – 12
• Dumbbell Shoulder Press (slow) – 12
• Lat Pulldown (wide grip) – 12
• Lateral Dumbbell Raises – 20
• Reverse Fly – 20
• Dumbbell Bicep Curl – 20
• Neutral Grip Curls – 15
• Tricep Cable Pushdown – 20
• Skull Crushers (French Press) – 15
• Wrist Curls – 30
• Barbell Shrugs – 25
• Stability Ball Crunches – 30
• Bar Hang – 15
• Plank – 90 sec

Upper-Lower Split — Day 6

• Squats (with pause) – 12
• Leg Press – 15
• Romanian Deadlift (RDL) – 15
• Lunges – 15 per leg
• Hip Thrust – 20
• Leg Extensions – 25
• Leg Curls – 25
• Calf Raises – 35
• Seated Calf Raises – 35
• Hyperextensions (on one leg) – 15 per leg
• Deadlift – 12
• Stability Ball Crunches – 30
• Hanging Leg Raises – 30
• Bicycle Crunches – 50
• Farmer's Walk – 75 sec

Upper-Lower Split — Day 7

• Jump Rope – 5 min
• Mountain Climbers – 100 per leg
• Lunges – 20 per leg
• Hip Thrust – 30
• Hanging Leg Raises – 30 per leg
• Lateral Dumbbell Raises – 30
• Dumbbell Shrugs – 30
• Dumbbell Shrugs – 30
• Abdominal Crunches – 30
• Plank – 60 sec
• Hyperextensions – 20
• Barbell Bicep Curl (very light weight) – 30
• Tricep Cable Pushdown (very light weight) – 30
• Wrist Curls (light weight) – 40
• Bar Hang – 60 sec

Upper-Lower Split — Day 8

• Jump Rope – 8 min
• Mountain Climbers (max speed) – 200 per leg
• Burpees – 30
• Squats – 50
• Lunges (light jump) – 30 per leg
• Dumbbell Shoulder Press – 30
• Seated Cable Row – 30
• Push-ups (to failure) – Max
• Parallel Bar Dips – Max
• Bicycle Crunches (max speed) – 120
• Hanging Leg Raises – 40
• Plank – Max sec
• Lateral Dumbbell Raises – 30
• Barbell Bicep Curl – 30
• Tricep Cable Pushdown – 30

Upper-Lower Split — Day 9

• Jump Rope – 6 min
• Squats (to failure) – Max
• Lunges – 35 per leg
• Hip Thrust – 20 per leg
• Romanian Deadlift (RDL) – 30
• Mountain Climbers (max speed) – 200 per leg
• Burpees – Max
• Stability Ball Crunches (max speed) – 40
• Hanging Leg Raises (to failure) – Max
• Hyperextensions (fast) – 30
• Farmer's Walk – Max sec
• Barbell Bench Press (fast) – 30
• Bent-Over Barbell Row (fast) – 30
• Cable Crossover – 30
• Face Pull – 30

Upper-Lower Split — Day 10

• Jump Rope (max speed) – 8 min
• Burpees – Max
• Mountain Climbers (max speed) – 250 per leg
• Push-ups (to failure) – Max
• Squats (to failure) – Max
• Dumbbell Shoulder Press (fast) – 35
• Seated Cable Row (fast) – 35
• Parallel Bar Dips – Max
• Bicycle Crunches (max speed) – 130
• Hanging Leg Raises – 45
• Lateral Dumbbell Raises – 35
• Barbell Bicep Curl – 35
• Tricep Cable Pushdown – 35
• Plank – Max sec
• Superman Exercise – 40

Upper-Lower Split — Day 11

• Jump Rope – 7 min
• Squats – Max
• Lunges – Max per leg
• Hip Thrust – 30
• Romanian Deadlift (RDL) – 35
• Mountain Climbers (max speed) – 250 per leg
• Burpees – 40
• Abdominal Crunches – 40
• Hanging Leg Raises (to failure) – Max
• Hyperextensions – 25
• Farmer's Walk – Max sec
• Barbell Bench Press – 35
• Pull-ups (fast) – 35
• Cable Crossover – 35
• Face Pull – 35

Upper-Lower Split — Day 12

• Jump Rope (max speed) – 9 min
• Burpees – Max
• Mountain Climbers (max speed) – 300 per leg
• Push-ups – Max
• Squats (to failure) – Max
• Dumbbell Shoulder Press (to failure) – Max
• Seated Cable Row (to failure) – Max
• Parallel Bar Dips – Max
• Bicycle Crunches (max speed) – 150
• Hanging Leg Raises (to failure) – Max
• Lateral Dumbbell Raises – Max
• Barbell Bicep Curl – Max
• Tricep Cable Pushdown – Max
• Plank (to failure) – Max sec
• Superman Exercise – 50

Upper-Lower Split — Day 13

• Jump Rope – 8 min
• Squats – Max
• Lunges – Max per leg
• Hip Thrust – 40
• Deadlift – 40
• Mountain Climbers (max speed) – 300 per leg
• Burpees – 45
• Stability Ball Crunches (to failure) – Max
• Hanging Leg Raises (to failure) – Max
• Hyperextensions – 30
• Farmer's Walk – Max sec
• Barbell Bench Press – 40
• Pull-ups (fast) – 40
• Cable Crossover – 40
• Face Pull – 40

Upper-Lower Split — Day 14

• Jump Rope (max speed) – 10 min
• Push-ups – Max
• Dumbbell Shoulder Press (to failure) – Max
• Seated Cable Row (to failure) – Max
• Parallel Bar Dips – Max
• Mountain Climbers (max speed) – 350 per leg
• Burpees – Max
• Bicycle Crunches (to failure) – Max
• Face Pull – 50
• Plank (to failure) – Max sec
• Lateral Dumbbell Raises – Max
• Barbell Bicep Curl – Max
• Tricep Cable Pushdown – Max
• Squats – 40
• Lunges – 25 per leg