Upper-Lower Split — Day 1

• Barbell Bench Press – 8
• Pull-ups (with weight) – 8
• Incline Bench Press – 10
• Bent-Over Barbell Row – 10
• Overhead Press (OHP) – 8
• Lateral Dumbbell Raises – 15
• Skull Crushers (French Press) (lying) – 12
• Barbell Bicep Curl – 10
• Close-Grip Bench Press – 12
• Face Pull – 15
• Barbell Shrugs – 15
• Stability Ball Crunches – 20
• Hanging Leg Raises – 15
• Plank – 90 sec
• Bicycle Crunches – 10 min

Upper-Lower Split — Day 2

• Deadlift – 8
• Squats – 8
• Leg Press – 12
• Romanian Deadlift (RDL) – 10
• Lunges – 12 (per leg)
• Hyperextensions (with weight) – 15
• Leg Extensions – 15
• Leg Curls – 15
• Hip Thrust – 15
• Calf Raises – 20
• Seated Calf Raises – 20
• Abdominal Crunches – 30
• Mountain Climbers – 60 sec
• Jump Rope – 3 min
• Farmer's Walk – 1 min

Upper-Lower Split — Day 3

• Barbell Bench Press – 10
• Lat Pulldown (wide grip) – 10
• Arnold Press – 10
• Seated Cable Row – 10
• Parallel Bar Dips (with weight) – 10
• Hammer Curls – 12
• Upright Barbell Row – 12
• Pullover – 15
• Behind-the-Neck Lat Pulldown – 12
• Cable Crossover – 15
• Reverse Fly – 15
• Plank (side) – 60 sec (per side)
• Abdominal Crunches – 20
• Superman Exercise – 20
• Burpees – 15

Upper-Lower Split — Day 4

• Front Squat – 10
• Stiff-Leg Deadlift (dumbbells) – 10
• Leg Press – 12
• Romanian Deadlift (RDL) (with pause) – 10
• Lunges – 12 (per leg)
• Leg Extensions – 15
• Leg Curls – 15
• Hip Thrust – 12 (per leg)
• Calf Raises – 25
• Seated Calf Raises – 25
• Hanging Leg Raises – 20
• Bicycle Crunches – 30
• Bar Hang – 60 sec
• Jump Rope – 3 min
• Burpees – 15

Upper-Lower Split — Day 5

• Barbell Bench Press – 6
• Pull-ups (with weight) – 6
• Incline Bench Press – 8
• Bent-Over Barbell Row – 8
• Overhead Press (OHP) – 6
• Lateral Dumbbell Raises – 15
• Skull Crushers (French Press) (lying) – 12
• Barbell Bicep Curl – 10
• Close-Grip Bench Press – 10
• Face Pull – 15
• Barbell Shrugs – 15
• Stability Ball Crunches – 20
• Hanging Leg Raises – 15
• Plank – 90 sec
• Farmer's Walk – 1 min

Upper-Lower Split — Day 6

• Deadlift – 6
• Squats – 6
• Leg Press – 10
• Romanian Deadlift (RDL) – 8
• Lunges – 10 (per leg)
• Hyperextensions (with weight) – 15
• Leg Extensions – 15
• Leg Curls – 15
• Hip Thrust – 15
• Calf Raises – 20
• Seated Calf Raises – 20
• Abdominal Crunches – 30
• Mountain Climbers – 60 sec
• Burpees – 15
• Bicycle Crunches – 10 min

Upper-Lower Split — Day 7

• Barbell Bench Press – 12
• Lat Pulldown (wide grip) – 12
• Arnold Press – 12
• Seated Cable Row – 12
• Parallel Bar Dips – 15
• Hammer Curls – 15
• Upright Barbell Row – 15
• Pullover – 15
• Behind-the-Neck Lat Pulldown – 15
• Cable Crossover – 15
• Reverse Fly – 15
• Hanging Leg Raises – 20
• Abdominal Crunches – 25
• Plank (side) – 45 sec (per side)
• Bar Hang – 60 sec

Upper-Lower Split — Day 8

• Cable Crossover – 20
• Reverse Pec Deck – 20
• Lateral Dumbbell Raises – 15
• Cable Lateral Raise – 15
• Skull Crushers (French Press) – 15
• Concentration Curl – 15
• Tricep Cable Pushdown – 20
• Neutral Grip Curls – 15
• Pullover – 15
• Face Pull – 20
• Wrist Curls – 25
• Reverse Barbell Curls – 25
• Stability Ball Crunches – 25
• Mountain Climbers – 60 sec
• Burpees – 15

Upper-Lower Split — Day 9

• Leg Extensions – 20
• Leg Curls – 20
• Leg Press – 20
• Romanian Deadlift (RDL) – 15
• Leg Extensions – 20 (per leg)
• Lunges – 20 (per leg)
• Hip Thrust – 20
• Hyperextensions – 20
• Standing Calf Raises (Machine) – 25
• Seated Calf Raises – 25
• Hanging Leg Raises – 20
• Abdominal Crunches – 30
• Plank – 60 sec
• Jump Rope – 5 min
• Bicycle Crunches – 15 min

Upper-Lower Split — Day 10

• Cable Crossover – 20
• Lat Pulldown – 15
• Arnold Press – 15
• Bent-Over Lateral Raise – 15
• Skull Crushers (French Press) – 15
• Barbell Bicep Curl – 15
• Tricep Cable Pushdown – 20
• Front Dumbbell Raise – 15
• Face Pull – 20
• Reverse Barbell Curls – 25
• Push-ups – 15
• Bicycle Crunches – 30
• Hanging Leg Raises – 20
• Superman Exercise – 25
• Bar Hang – 60 sec

Upper-Lower Split — Day 11

• Leg Extensions – 20
• Leg Curls – 20
• Romanian Deadlift (RDL) – 15
• Leg Press – 20
• Lunges – 20 (per leg)
• Leg Extensions – 20 (per leg)
• Hip Thrust (glute isolation) – 20
• Hyperextensions – 20
• Calf Raises (with weight) – 25
• Seated Calf Raises (with pause) – 25
• Plank – 60 sec
• Abdominal Crunches – 20
• Mountain Climbers – 60 sec
• Burpees – 15
• Jump Rope – 5 min

Upper-Lower Split — Day 12

• Cable Crossover – 20
• Reverse Pec Deck – 20
• Lateral Dumbbell Raises – 20
• Cable Lateral Raise – 20
• Skull Crushers (French Press) – 20
• Concentration Curl – 20
• Tricep Cable Pushdown – 20
• Neutral Grip Curls – 20
• Pullover – 20
• Face Pull – 20
• Wrist Curls – 30
• Reverse Barbell Curls – 30
• Stability Ball Crunches – 25
• Plank (side) – 60 sec
• Dumbbell Shrugs – 20

Upper-Lower Split — Day 13

• Leg Extensions – 25
• Leg Curls – 25
• Leg Press – 25
• Romanian Deadlift (RDL) (dumbbells) – 20
• Leg Extensions – 25 (per leg)
• Lunges – 20 (per leg)
• Hip Thrust (glute isolation) – 25
• Hyperextensions – 20
• Standing Calf Raises (Machine) – 30
• Seated Calf Raises – 30
• Hanging Leg Raises – 25
• Abdominal Crunches – 35
• Mountain Climbers – 60 sec
• Jump Rope – 5 min
• Bicycle Crunches – 15 min

Upper-Lower Split — Day 14

• Cable Crossover – 20
• Lat Pulldown – 15
• Arnold Press – 15
• Bent-Over Lateral Raise – 15
• Skull Crushers (French Press) – 15
• Barbell Bicep Curl – 15
• Tricep Cable Pushdown – 20
• Front Dumbbell Raise – 15
• Face Pull – 20
• Reverse Barbell Curls – 25
• Push-ups (narrow grip) – 15
• Bicycle Crunches – 30
• Hanging Leg Raises – 20
• Superman Exercise – 25
• Bar Hang – 60 sec