Upper-Lower Split — Day 1

• Dumbbell Shoulder Press – 15
• Seated Cable Row – 15
• Lateral Dumbbell Raises – 15
• Front Dumbbell Raise – 15
• Barbell Bicep Curl – 15
• Tricep Cable Pushdown – 15
• Pullover – 15
• Reverse Fly – 15
• Wrist Curls – 20
• Plank – 60 sec

Upper-Lower Split — Day 2

• Squats – 20
• Lunges – 10 per leg
• Hip Thrust – 20
• Romanian Deadlift (RDL) (light weight) – 15
• Leg Extensions – 20
• Leg Curls – 20
• Calf Raises (standing) – 25
• Hyperextensions – 15
• Hanging Leg Raises – 20
• Stability Ball Crunches – 20

Upper-Lower Split — Day 3

• Incline Bench Press (incline) – 15
• Pull-ups – 15
• Arnold Press – 15
• Bent-Over Barbell Row (light weight) – 15
• Hammer Curls – 15
• Parallel Bar Dips – 15
• Cable Crossover – 15
• Face Pull – 15
• Reverse Wrist Curls – 20
• Bicycle Crunches – 30

Upper-Lower Split — Day 4

• Front Squat (medium weight) – 15
• Leg Press – 20
• Hip Thrust – 20
• Stiff-Leg Deadlift – 15
• Leg Extensions – 20
• Leg Curls – 20
• Seated Calf Raises – 25
• Hyperextensions – 15
• Plank – 45 sec per side
• Abdominal Crunches – 30

Upper-Lower Split — Day 5

• Dumbbell Shoulder Press – 15
• Seated Cable Row – 15
• Close-Grip Bench Press – 15
• Upright Barbell Row – 15
• Concentration Curl – 15
• Skull Crushers (French Press) – 15
• Reverse Pec Deck – 15
• Dumbbell Shrugs – 20
• Stability Ball Crunches – 20
• Plank – 60 sec

Upper-Lower Split — Day 6

• Squats (light weight) – 15
• Lunges – 12 per leg
• Hip Thrust – 20
• Deadlift – 15
• Leg Extensions – 20
• Leg Curls – 20
• Calf Raises (standing) – 25
• Hyperextensions – 15
• Hanging Leg Raises – 20
• Bicycle Crunches – 40

Upper-Lower Split — Day 7

• Jump Rope – 6 min
• Mountain Climbers – 100 per leg
• Burpees – 25
• Dumbbell Shoulder Press (fast) – 20
• Seated Cable Row (fast) – 20
• Squats – 30
• Lunges – 15 per leg
• Abdominal Crunches – 30
• Farmer's Walk (light weight) – 90 sec
• Plank – 75 sec

Upper-Lower Split — Day 8

• Jump Rope – 4 min
• Burpees – 25
• Push-ups – 30
• Dumbbell Shoulder Press (fast) – 25
• Bent-Over Barbell Row (fast) – 25
• Squats – 35
• Hip Thrust – 30
• Mountain Climbers – 120 per leg
• Bicycle Crunches – 70
• Hanging Leg Raises – 35

Upper-Lower Split — Day 9

• Jump Rope – 5 min
• Mountain Climbers – 120 per leg
• Parallel Bar Dips – 25
• Plank – 90 sec
• Face Pull – 30
• Squats (max speed) – 40
• Lunges (light jump) – 20 per leg
• Burpees – 20
• Stability Ball Crunches – 30
• Farmer's Walk (light weight) – 120 sec

Upper-Lower Split — Day 10

• Jump Rope – 5 min
• Burpees – 30
• Push-ups – 35
• Barbell Bench Press (fast) – 25
• Pull-ups (fast) – 25
• Squats – 45
• Hip Thrust – 35
• Mountain Climbers – 150 per leg
• Bicycle Crunches – 90
• Hanging Leg Raises – 40

Upper-Lower Split — Day 11

• Jump Rope (max speed) – 6 min
• Mountain Climbers – 150 per leg
• Parallel Bar Dips – 30
• Plank – 100 sec
• Face Pull – 35
• Squats (max speed) – 50
• Lunges (light jump) – 25 per leg
• Burpees – 25
• Stability Ball Crunches – 35
• Farmer's Walk (light weight) – 150 sec

Upper-Lower Split — Day 12

• Jump Rope – 7 min
• Burpees – 35
• Push-ups – 40
• Dumbbell Shoulder Press (max speed) – 30
• Seated Cable Row (max speed) – 30
• Squats (max speed) – 55
• Hip Thrust – 40
• Mountain Climbers (max speed) – 180 per leg
• Bicycle Crunches (max speed) – 100
• Plank (to failure) – Max sec

Upper-Lower Split — Day 13

• Mountain Climbers – 7 min
• Squats (to failure) – Max
• Lunges – Max per leg
• Burpees – Max
• Jump Rope (max speed) – 7 min
• Push-ups (to failure) – Max
• Bent-Over Barbell Row – 35
• Barbell Bench Press (max speed) – 35
• Bicycle Crunches (to failure) – Max
• Farmer's Walk – Max sec

Upper-Lower Split — Day 14

• Jump Rope (max speed) – 7 min
• Push-ups – Max
• Dumbbell Shoulder Press (to failure) – Max
• Seated Cable Row (to failure) – Max
• Parallel Bar Dips – Max
• Mountain Climbers (max speed) – 180 per leg
• Burpees – Max
• Bicycle Crunches (to failure) – Max
• Face Pull – 40
• Plank (to failure) – Max sec