Upper-Lower Split — Day 1

• Push-ups – 25
• Parallel Bar Dips (from chair) – 20
• Push-ups – 20
• Bent-Over Barbell Row – 25
• Pull-ups – 12
• Bar Hang – 60 sec
• Superman Exercise (with rotation) – 20
• Bent-Over Lateral Raise – 25
• Plank – 60 sec
• Abdominal Crunches – 30
• Bicycle Crunches – 30 (per side)
• Burpees – 15
• Wrist Curls – 30
• Reverse Wrist Curls – 30
• Mountain Climbers – 60 sec

Upper-Lower Split — Day 2

• Squats (explosive jump) – 25
• Front Squat – 20
• Hip Thrust (single leg) – 20 (per leg)
• Lunges – 18 (per leg)
• Romanian Deadlift (RDL) – 15 (per leg)
• Calf Raises – 25 (per leg)
• Hyperextensions (simulation) – 20
• Plank – 45 sec (per side)
• Hanging Leg Raises – 25
• Abdominal Crunches – 30
• Mountain Climbers – 60 sec
• Burpees – 15
• Jump Rope – 4 min
• Bicycle Crunches – 30 (per side)
• Squats – 10 (per leg)

Upper-Lower Split — Day 3

• Jump Rope – 5 min
• Burpees – 10
• Mountain Climbers – 90 sec
• Plank – 75 sec
• Bicycle Crunches – 40 (per side)

Upper-Lower Split — Day 4

• Push-ups (wide grip) – 25
• Parallel Bar Dips – 20
• Push-ups – 20
• Bent-Over Barbell Row (wide grip) – 25
• Pull-ups – 12
• Bar Hang – 60 sec
• Superman Exercise (with 3-sec pause) – 20
• Bent-Over Lateral Raise – 25
• Plank – 60 sec (per side)
• Abdominal Crunches – 30
• Mountain Climbers – 60 sec
• Burpees – 15
• Bicycle Crunches – 30 (per side)
• Wrist Curls – 30
• Reverse Wrist Curls – 30

Upper-Lower Split — Day 5

• Squats (with 3-sec pause) – 25
• Front Squat – 20
• Hip Thrust (with 3-sec pause) – 25
• Lunges (with rotation) – 18 (per leg)
• Romanian Deadlift (RDL) (simulation) – 20
• Calf Raises – 30
• Hyperextensions – 20
• Plank – 60 sec
• Hanging Leg Raises – 25
• Abdominal Crunches – 30
• Mountain Climbers – 60 sec
• Burpees – 15
• Jump Rope – 4 min
• Bicycle Crunches – 30 (per side)
• Hip Thrust – 30

Upper-Lower Split — Day 6

• Burpees – 20
• Jump Rope – 5 min
• Mountain Climbers – 90 sec
• Squats – 25
• Plank – 75 sec

Upper-Lower Split — Day 7

• Plank – 90 sec
• Superman Exercise – 30
• Hip Thrust – 30
• Abdominal Crunches – 30
• Hanging Leg Raises (lying) – 30

Upper-Lower Split — Day 8

• Push-ups – 20
• Parallel Bar Dips (from chair) – 18
• Bent-Over Barbell Row – 25
• Plank – 60 sec
• Abdominal Crunches – 30
• Bicycle Crunches – 30 (per side)
• Burpees – 15
• Barbell Bench Press – 15
• Dumbbell Shoulder Press – 15
• Lateral Dumbbell Raises – 20
• Reverse Fly – 20
• Bent-Over Lateral Raise – 15 (per arm)
• Hammer Curls – 15
• Skull Crushers (French Press) – 20
• Dumbbell Shrugs – 25

Upper-Lower Split — Day 9

• Squats – 20
• Hip Thrust (single leg) – 20 (per leg)
• Calf Raises – 25 (per leg)
• Plank (side) – 45 sec (per side)
• Hanging Leg Raises – 25
• Mountain Climbers – 60 sec
• Abdominal Crunches – 30
• Front Squat – 20
• Romanian Deadlift (RDL) – 15
• Lunges – 15 (per leg)
• Hip Thrust – 20
• Seated Calf Raises – 25
• Hyperextensions (with dumbbell) – 20
• Farmer's Walk – 120 sec
• Bent-Over Lateral Raise (standing) – 30

Upper-Lower Split — Day 10

• Jump Rope – 5 min
• Burpees – 10
• Mountain Climbers – 90 sec
• Plank – 75 sec
• Bicycle Crunches – 40 (per side)

Upper-Lower Split — Day 11

• Push-ups (wide grip) – 20
• Pull-ups – 12
• Superman Exercise (with 3-sec pause) – 20
• Plank – 60 sec (per side)
• Abdominal Crunches – 30
• Wrist Curls – 30
• Reverse Wrist Curls – 30
• Incline Bench Press – 15
• Arnold Press – 15
• Front Dumbbell Raise – 20
• Seated Cable Row (with dumbbell) – 15
• Pullover – 15
• Concentration Curl – 15 (per arm)
• Tricep Cable Pushdown – 20
• Face Pull (with dumbbell) – 20

Upper-Lower Split — Day 12

• Squats (with 3-sec pause) – 25
• Hip Thrust (with 3-sec pause) – 25
• Lunges (with rotation) – 18 (per leg)
• Calf Raises – 30
• Hanging Leg Raises – 25
• Burpees – 15
• Abdominal Crunches (with rotation) – 30
• Front Squat – 20
• Romanian Deadlift (RDL) – 12 (per leg)
• Lunges – 15 (per leg)
• Hip Thrust (single leg) – 15 (per leg)
• Calf Raises – 20 (per leg)
• Bicycle Crunches – 40 (per side)
• Farmer's Walk – 120 sec
• Bent-Over Lateral Raise (lying) – 30

Upper-Lower Split — Day 13

• Burpees – 10
• Jump Rope – 5 min
• Mountain Climbers – 90 sec
• Plank – 60 sec (per side)
• Squats – 30

Upper-Lower Split — Day 14

• Plank – 90 sec
• Superman Exercise – 30
• Hip Thrust – 30
• Abdominal Crunches (weighted) – 30
• Hanging Leg Raises – 30