Upper-Lower Split — Day 1
- Dumbbell Shoulder Press – 15
- Seated Cable Row – 15
- Lateral Dumbbell Raises – 15
- Barbell Bicep Curl – 15
- Plank – 45 sec
Upper-Lower Split — Day 2
- Squats – 20
- Lunges – 10 per leg
- Hip Thrust – 20
- Abdominal Crunches – 20
- Superman Exercise – 20
Upper-Lower Split — Day 3
- Barbell Bench Press – 15
- Pull-ups – 15
- Front Dumbbell Raise – 15
- Tricep Cable Pushdown – 15
- Bicycle Crunches – 30
Upper-Lower Split — Day 4
- Front Squat (light weight) – 15
- Romanian Deadlift (RDL) (light weight) – 15
- Calf Raises (standing) – 20
- Hanging Leg Raises – 20
- Hyperextensions – 15
Upper-Lower Split — Day 5
- Dumbbell Shoulder Press – 15
- Bent-Over Barbell Row (light weight) – 15
- Hammer Curls – 15
- Parallel Bar Dips – 15
- Plank – 30 sec per side
Upper-Lower Split — Day 6
- Squats (with pause) – 15
- Hip Thrust – 20
- Leg Extensions – 15
- Leg Curls – 15
- Stability Ball Crunches – 20
Upper-Lower Split — Day 7
- Jump Rope – 5 min
- Romanian Deadlift (RDL) – 90 sec
- Lateral Dumbbell Raises – 90 sec
- Plank – 30 sec
- Superman Exercise – 15
Upper-Lower Split — Day 8
- Jump Rope – 3 min
- Burpees – 20
- Mountain Climbers – 70 per leg
- Push-ups – 25
- Bicycle Crunches – 60
Upper-Lower Split — Day 9
- Jump Rope – 3 min
- Squats – 25
- Burpees – 20
- Mountain Climbers – 70 per leg
- Hanging Leg Raises – 30
Upper-Lower Split — Day 10
- Jump Rope – 4 min
- Mountain Climbers – 80 per leg
- Parallel Bar Dips – 20
- Plank – 75 sec
- Face Pull – 25
Upper-Lower Split — Day 11
- Burpees – 15
- Squats – 30
- Jump Rope – 4 min
- Mountain Climbers – 80 per leg
- Bicycle Crunches – 70
Upper-Lower Split — Day 12
- Jump Rope – 5 min
- Burpees – 20
- Push-ups – 30
- Mountain Climbers – 100 per leg
- Plank – 45 sec per side
Upper-Lower Split — Day 13
- Squats – 35
- Jump Rope – 5 min
- Burpees – 25
- Mountain Climbers – 100 per leg
- Farmer's Walk (light weight) – 75 sec
Upper-Lower Split — Day 14
- Jump Rope (max speed) – 6 min
- Burpees – 30
- Squats (max speed) – 40
- Mountain Climbers (max speed) – 120 per leg
- Bicycle Crunches (max speed) – 90