Tyler’s Upper/Lower split

This is an upper/lower split with an additional arms day that’s targeted for beginners who want to slam volume.

There is no difference between the weeks in any sense, this is set with a 12 week program so you can try it out for 3 months and perhaps make your own variations!

While I personally Incline Bench on both upper days, feel free to swap that out with flat pressing if you prefer that as well. I just find Incline Bench is a bit nicer on my shoulders, but up to you!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Barbell)

T-Bar Row

Military Press (Barbell)

Pull-Up (Weighted)

Shrug (Barbell)

Preacher Curl (EZ Bar)

Dip (Weighted)

Dead Hang

Cardio

Calf Raise (Machine)

Leg Extension

Deadlift (Barbell)

Hip Thrust (Machine)

Hip Adductor (Machine)

Hip Abductor (Machine)

Abs Crunch (Machine)

Barbell Row

Seated Overhead Press (Dumbbell)

Lat Pulldown

Lateral Raise (Cable)

French Press

Bicep Curl (EZ Bar)

Lying Leg Curl

Squat (Barbell)

Romanian Deadlift (Barbell)

Split Squat Front Foot Elevated (Smith Machine)

Dragon Flag

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