12-Week Upper/Lower + Arms Split

Build muscle mass, improve overall strength, and enhance physique balance through a structured 12-week training split. It targets all major muscle groups multiple times per week using a combination of compound lifts, isolation work, and varied rep ranges, while applying progressive overload to drive consistent growth and performance gains.

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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

Lat Pulldown (Neutral Grip)

Single Arm Row (Cable)

Incline Curl (Dumbbell)

Hammer Curl (Cable)

Hanging Knee Raise

Plank

Tuesday - Pull

Squat (Barbell)

Leg Extension

Thursday - Legs

Bench Press (Barbell)

Lat Pulldown (Single Arm)

Lateral Raise (Dumbbell)

Powell Raise

Ab Wheel

Saturday - Upper

Hack Squat

Leg Curl

Sunday - Arms + Legs

Seated Shoulder Press (Dumbbell)

Dip (Bodyweight)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Tricep Extension (Cable)

Wednesday - Push

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