Upper-Lower Split — Day 1

• Push-ups – 10
• Bent-Over Barbell Row – 15
• Parallel Bar Dips (from chair) – 10
• Superman Exercise – 15
• Plank – 30 sec

Upper-Lower Split — Day 2

• Squats – 20
• Hip Thrust – 20
• Lunges – 10 (per leg)
• Calf Raises – 25
• Abdominal Crunches – 20

Upper-Lower Split — Day 3

• Rest

Upper-Lower Split — Day 4

• Push-ups (narrow grip) – 10
• Bent-Over Barbell Row – 15
• Bar Hang – 30 sec
• Bent-Over Lateral Raise – 15
• Bicycle Crunches – 20 (per side)

Upper-Lower Split — Day 5

• Squats (with pause) – 15
• Hip Thrust (single leg) – 15 (per leg)
• Mountain Climbers – 30 sec
• Hanging Leg Raises – 15
• Jump Rope – 1 min

Upper-Lower Split — Day 6

• Rest

Upper-Lower Split — Day 7

• Push-ups – 10
• Bent-Over Barbell Row – 15
• Parallel Bar Dips (from chair) – 10
• Superman Exercise – 15
• Plank (side) – 30 sec (per side)

Upper-Lower Split — Day 8

• Barbell Bench Press – 12
• Bent-Over Lateral Raise – 12
• Overhead Press (OHP) – 10
• Barbell Bicep Curl – 12
• Skull Crushers (French Press) – 12

Upper-Lower Split — Day 9

• Squats – 15
• Romanian Deadlift (RDL) – 15
• Lunges – 10 (per leg)
• Hip Thrust (with dumbbell) – 15
• Calf Raises – 20

Upper-Lower Split — Day 10

• Rest

Upper-Lower Split — Day 11

• Incline Bench Press – 10
• Seated Cable Row – 12
• Lateral Dumbbell Raises – 12
• Hammer Curls – 12
• Dumbbell Shrugs – 15

Upper-Lower Split — Day 12

• Front Squat – 15
• Hanging Leg Raises – 15
• Burpees – 5
• Abdominal Crunches – 20
• Farmer's Walk – 40 sec

Upper-Lower Split — Day 13

• Rest

Upper-Lower Split — Day 14

• Close-Grip Bench Press (narrow grip) – 12
• Bent-Over Lateral Raise – 10 (per arm)
• Arnold Press – 10
• Tricep Cable Pushdown – 12
• Front Dumbbell Raise – 12