Upper-Lower Split — Day 1

• Push-ups – 15
• Parallel Bar Dips (from chair) – 15
• Push-ups – 15
• Bent-Over Barbell Row – 20
• Pull-ups – 10
• Superman Exercise (with 3-sec pause) – 20
• Bar Hang – 45 sec
• Bent-Over Lateral Raise – 20
• Plank – 40 sec
• Abdominal Crunches – 25

Upper-Lower Split — Day 2

• Squats – 15
• Front Squat – 20
• Hip Thrust (single leg) – 15 (per leg)
• Lunges – 12 (per leg)
• Calf Raises – 20 (per leg)
• Mountain Climbers – 40 sec
• Burpees – 8
• Hanging Leg Raises – 15
• Bicycle Crunches – 20 (per side)
• Jump Rope – 2 min

Upper-Lower Split — Day 3

• Rest

Upper-Lower Split — Day 4

• Push-ups – 15
• Parallel Bar Dips – 15
• Push-ups – 15
• Bent-Over Barbell Row – 20
• Pull-ups – 10
• Superman Exercise (with rotation) – 20
• Bar Hang – 45 sec
• Bent-Over Lateral Raise – 20
• Plank – 40 sec (per side)
• Reverse Wrist Curls – 20

Upper-Lower Split — Day 5

• Squats (explosive jump) – 15
• Front Squat – 20
• Hip Thrust – 20
• Lunges (with rotation) – 12 (per leg)
• Calf Raises – 30
• Mountain Climbers – 40 sec
• Burpees – 8
• Hanging Leg Raises – 15
• Bicycle Crunches – 20 (per side)
• Abdominal Crunches – 25

Upper-Lower Split — Day 6

• Rest

Upper-Lower Split — Day 7

• Push-ups – 15
• Parallel Bar Dips (from chair) – 15
• Push-ups – 15
• Bent-Over Barbell Row – 20
• Pull-ups – 10
• Superman Exercise – 20
• Bar Hang – 45 sec
• Bent-Over Lateral Raise – 20
• Plank – 45 sec
• Wrist Curls – 20

Upper-Lower Split — Day 8

• Barbell Bench Press – 12
• Overhead Press (OHP) – 12
• Incline Bench Press – 12
• Bent-Over Lateral Raise – 15
• Seated Cable Row – 15
• Lateral Dumbbell Raises – 15
• Hammer Curls – 15
• Skull Crushers (French Press) – 15
• Dumbbell Shrugs – 20
• Plank – 40 sec

Upper-Lower Split — Day 9

• Squats – 15
• Romanian Deadlift (RDL) – 15
• Lunges – 12 (per leg)
• Hip Thrust (with dumbbell) – 15
• Calf Raises – 25
• Stability Ball Crunches – 20
• Mountain Climbers – 40 sec
• Burpees – 8
• Front Squat – 15
• Farmer's Walk – 60 sec

Upper-Lower Split — Day 10

• Rest

Upper-Lower Split — Day 11

• Dumbbell Shoulder Press – 12
• Arnold Press – 10
• Front Dumbbell Raise – 15
• Reverse Fly – 15
• Pullover – 12
• Barbell Bicep Curl – 15
• Tricep Cable Pushdown – 15
• Upright Barbell Row – 12
• Wrist Curls – 20
• Reverse Wrist Curls – 20

Upper-Lower Split — Day 12

• Front Squat – 15
• Romanian Deadlift (RDL) – 12 (per leg)
• Lunges – 12 (per leg)
• Hip Thrust – 15
• Seated Calf Raises – 20
• Hanging Leg Raises – 15
• Abdominal Crunches – 25
• Bicycle Crunches – 20 (per side)
• Squats – 15
• Burpees – 8

Upper-Lower Split — Day 13

• Rest

Upper-Lower Split — Day 14

• Close-Grip Bench Press (narrow grip) – 12
• Bent-Over Lateral Raise – 12 (per arm)
• Lateral Dumbbell Raises – 15
• Hammer Curls – 15
• Skull Crushers (French Press) – 15