Upper-Lower Split — Day 1

• Barbell Bench Press – 10
• Lat Pulldown – 10
• Dumbbell Shoulder Press – 12
• Bent-Over Barbell Row – 10
• Tricep Cable Pushdown – 15
• Barbell Bicep Curl – 12
• Lateral Dumbbell Raises – 15
• Abdominal Crunches – 25
• Plank – 60 sec
• Farmer's Walk – 1 min

Upper-Lower Split — Day 2

• Squats – 10
• Romanian Deadlift (RDL) – 10
• Leg Press – 12
• Lunges – 12 (per leg)
• Hip Thrust – 15
• Hyperextensions – 15
• Calf Raises – 20
• Hanging Leg Raises – 15
• Stability Ball Crunches – 20
• Jump Rope – 3 min

Upper-Lower Split — Day 3

• Incline Bench Press – 10
• Pull-ups (or gravitron) – 8
• Overhead Press (OHP) – 10
• Seated Cable Row – 10
• Close-Grip Bench Press – 12
• Hammer Curls – 12
• Upright Barbell Row – 15
• Superman Exercise – 20
• Plank (side) – 45 sec
• Bicycle Crunches – 10 min

Upper-Lower Split — Day 4

• Deadlift – 8
• Front Squat – 10
• Leg Extensions – 15
• Leg Curls – 15
• Romanian Deadlift (RDL) (dumbbells) – 12
• Hip Thrust – 15
• Seated Calf Raises – 20
• Abdominal Crunches – 25
• Plank – 60 sec
• Burpees – 15

Upper-Lower Split — Day 5

• Parallel Bar Dips – 10
• Behind-the-Neck Lat Pulldown – 10
• Arnold Press – 12
• Bent-Over Barbell Row – 10
• Skull Crushers (French Press) – 12
• Dumbbell Bicep Curl – 12
• Face Pull – 15
• Barbell Shrugs – 15
• Hanging Leg Raises – 15
• Bar Hang – 60 sec

Upper-Lower Split — Day 6

• Squats (with pause) – 10
• Stiff-Leg Deadlift – 10
• Leg Press – 12
• Lunges – 12 (per leg)
• Hyperextensions (with weight) – 15
• Leg Extensions – 15
• Calf Raises – 20
• Plank – 60 sec
• Abdominal Crunches – 25
• Jump Rope – 3 min

Upper-Lower Split — Day 7

• Barbell Bench Press – 10
• Lat Pulldown – 10
• Dumbbell Shoulder Press – 10
• Seated Cable Row – 10
• Tricep Cable Pushdown – 15
• Barbell Bicep Curl – 12
• Lateral Dumbbell Raises – 15
• Push-ups – 15
• Abdominal Crunches – 25
• Plank – 60 sec

Upper-Lower Split — Day 8

• Leg Extensions – 20
• Leg Curls – 20
• Hip Thrust (glute isolation) – 20
• Lunges – 15 (per leg)
• Leg Extensions – 20
• Leg Curls – 15 (per leg)
• Seated Calf Raises – 20
• Standing Calf Raises (Machine) – 20
• Hanging Leg Raises – 20
• Bicycle Crunches – 10 min

Upper-Lower Split — Day 9

• Cable Crossover – 15
• Reverse Pec Deck – 15
• Lateral Dumbbell Raises – 15
• Cable Lateral Raise – 15
• Skull Crushers (French Press) – 15
• Concentration Curl – 15
• Face Pull – 15
• Wrist Curls – 20
• Superman Exercise – 20
• Plank – 60 sec

Upper-Lower Split — Day 10

• Leg Extensions – 20
• Leg Curls – 20
• Hip Thrust (glute isolation) – 20
• Lunges – 15 (per leg)
• Leg Extensions – 20
• Leg Curls – 15 (per leg)
• Seated Calf Raises – 20
• Standing Calf Raises (Machine) – 20
• Hanging Leg Raises – 20
• Jump Rope – 3 min

Upper-Lower Split — Day 11

• Incline Bench Press – 15
• Seated Cable Row – 12
• Arnold Press – 12
• Pullover (dumbbell) – 15
• Tricep Cable Pushdown – 15
• Neutral Grip Curls – 15
• Bent-Over Lateral Raise – 15
• Dumbbell Shrugs – 15
• Stability Ball Crunches – 20
• Burpees – 15

Upper-Lower Split — Day 12

• Leg Extensions – 20
• Leg Curls – 20
• Hip Thrust (glute isolation) – 20
• Romanian Deadlift (RDL) (dumbbells) – 15
• Leg Press – 15
• Lunges – 15 (per leg)
• Seated Calf Raises – 20
• Standing Calf Raises (Machine) – 20
• Hyperextensions – 15
• Hanging Leg Raises – 20

Upper-Lower Split — Day 13

• Cable Crossover – 15
• Lat Pulldown – 15
• Front Dumbbell Raise – 15
• Reverse Pec Deck – 15
• Skull Crushers (French Press) – 15
• Barbell Bicep Curl – 15
• Lateral Dumbbell Raises – 15
• Face Pull – 15
• Reverse Barbell Curls – 20
• Push-ups (narrow grip) – 15

Upper-Lower Split — Day 14

• Leg Extensions – 20
• Leg Curls – 20
• Hip Thrust (glute isolation) – 20
• Romanian Deadlift (RDL) (dumbbells) – 15
• Leg Press – 15
• Lunges – 15 (per leg)
• Seated Calf Raises – 20
• Standing Calf Raises (Machine) – 20
• Plank (side) – 45 sec
• Abdominal Crunches – 25