Upper-Lower Split — Day 1
- Barbell Bench Press – 10
- Lat Pulldown – 10
- Lateral Dumbbell Raises – 12
- Tricep Cable Pushdown – 12
- Abdominal Crunches – 20
Upper-Lower Split — Day 2
- Squats – 10
- Romanian Deadlift (RDL) – 10
- Hip Thrust – 15
- Calf Raises – 20
- Plank – 45 sec
Upper-Lower Split — Day 3
- Overhead Press (OHP) – 10
- Bent-Over Barbell Row – 10
- Barbell Bicep Curl – 12
- Parallel Bar Dips – 10
- Hanging Leg Raises – 15
Upper-Lower Split — Day 4
- Leg Press – 10
- Stiff-Leg Deadlift – 10
- Lunges – 12 (per leg)
- Seated Calf Raises – 20
- Hyperextensions – 15
Upper-Lower Split — Day 5
- Barbell Bench Press – 10
- Pull-ups (or gravitron) – 8
- Lateral Dumbbell Raises – 12
- Tricep Cable Pushdown – 12
- Abdominal Crunches – 20
Upper-Lower Split — Day 6
- Squats – 10
- Romanian Deadlift (RDL) – 10
- Hip Thrust – 15
- Calf Raises – 20
- Plank – 45 sec
Upper-Lower Split — Day 7
- Overhead Press (OHP) – 10
- Bent-Over Barbell Row – 10
- Barbell Bicep Curl – 12
- Parallel Bar Dips – 10
- Hanging Leg Raises – 15
Upper-Lower Split — Day 8
- Cable Crossover – 15
- Face Pull – 15
- Lateral Dumbbell Raises – 15
- Concentration Curl – 15
- Tricep Cable Pushdown – 15
Upper-Lower Split — Day 9
- Leg Extensions – 15
- Leg Curls – 15
- Hip Thrust (glute isolation) – 15
- Superman Exercise – 20
- Jump Rope – 2 min
Upper-Lower Split — Day 10
- Incline Bench Press – 15
- Seated Cable Row – 12
- Front Dumbbell Raise – 15
- Hammer Curls – 12
- Skull Crushers (French Press) – 12
Upper-Lower Split — Day 11
- Leg Press – 15
- Stiff-Leg Deadlift (dumbbells) – 12
- Standing Calf Raises (Machine) – 20
- Stability Ball Crunches – 20
- Bicycle Crunches – 10 min
Upper-Lower Split — Day 12
- Cable Crossover – 15
- Face Pull – 15
- Lateral Dumbbell Raises – 15
- Concentration Curl – 15
- Tricep Cable Pushdown – 15
Upper-Lower Split — Day 13
- Leg Extensions – 15
- Leg Curls – 15
- Hip Thrust (glute isolation) – 15
- Superman Exercise – 20
- Jump Rope – 2 min
Upper-Lower Split — Day 14
- Incline Bench Press – 15
- Seated Cable Row – 12
- Front Dumbbell Raise – 15
- Hammer Curls – 12
- Skull Crushers (French Press) – 12