Lower Body/Upper Body Home Gym

A very basic 3/3 upper and lower split with one rest day per week designed to tone and sculpt while maintaining strength.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Floor Press (Dumbbell)

Chest Fly (Dumbbell)

Tricep Kickback

Skull Crusher (Dumbbell)

Overhead Extension (Dumbbell)

Push Up (Knees)

Abs Crunch (Weighted)

Chest/Tris

Hip Thrust (Dumbbell)

Squat (Barbell)

Box Squat (Barbell)

Stiff Leg Deadlift (Dumbbell)

Good Morning

Bulgarian Split Squat (Dumbbell)

Glutes/Hams

Lateral Raise (Dumbbell)

Arnold Press

Shrug (Dumbbell)

Pullover (Dumbbell)

Bicep Curl (Dumbbell)

Hammer Curl

Lat Pulldown

Pull-Up (Bodyweight)

Decline Crunch

Back/Bis

Standing Calf Raise

Lunge (Dumbbell)

Goblet Squat

Seated Calf Raise

Step-Up (Weighted)

Quads/Calves

Standing Shoulder Press (Dumbbell)

Side Bend (Dumbbell)

Y Raise

Front Raise

Inverted Face Pull

Vacuum

Ab Wheel

Upper Accessories 

Jump Squat

Lateral Banded Walk

Suitcase Carry March

Marching Glute Bridge

Hip Abduction (Band)

Hanging Leg Raise

Leg Pull-In

Lower Accessories

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