Split Upper/Lower Strength & Volume

Unlock your strength potential with the Split Upper/Lower Strength & Volume program! Over 12 weeks, this 4-day split focuses on building muscle and enhancing strength through targeted workouts for both upper and lower body. Each session includes a mix of compound and isolation exercises, ensuring balanced development and optimal volume for growth. Equip yourself with a full gym and get ready to push your limits and achieve your fitness goals!

Gain mass and size with a balanced combination of high and low volume

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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

Squat (Barbell)

Standing Calf Raise

Leg Press

Deadlift (Barbell)

Lower Strength

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Seated Row (Machine)

Lat Pulldown

Bicep Curl (Cable)

Chest Press (Machine)

Upper Strength

Leg Extension

Leg Curl

Seated Calf Raise

Romanian Deadlift (Barbell)

Abs Crunch (Machine)

Lower Reps

Incline Bench Press (Barbell)

Tricep Pushdown (Cable)

Single Arm Tricep Extension (Cable)

Incline Curl (Dumbbell)

Lateral Raise (Cable)

Upper Reps

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