Program Description
Simple and good workout plan for novice
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedNov 24, 2024 08:57
- Last EditedJun 18, 2025 10:58

Summary
The Upper/Lower Split program is a comprehensive 6-week training plan designed for those looking to build strength and muscle effectively. With four workouts per week, you'll alternate between upper and lower body sessions, ensuring balanced development and optimal recovery. Each workout incorporates a variety of exercises targeting major muscle groups, utilizing machines and free weights to maximize your gains. Get ready to push your limits and achieve your fitness goals with this structured and dynamic approach!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Shoulder Press (Machine)
2
6-8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Bicep Curl (EZ Bar)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Shoulder Press (Machine)
2
6-8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Bicep Curl (EZ Bar)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Shoulder Press (Machine)
2
6-8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Bicep Curl (EZ Bar)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Shoulder Press (Machine)
2
6-8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Bicep Curl (EZ Bar)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Shoulder Press (Machine)
2
6-8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Bicep Curl (EZ Bar)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Shoulder Press (Machine)
2
6-8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Bicep Curl (EZ Bar)
2
4-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Upright Row (Barbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
6-8 reps
-
7
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Upright Row (Barbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
6-8 reps
-
7
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Upright Row (Barbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
6-8 reps
-
7
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Upright Row (Barbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
6-8 reps
-
7
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Upright Row (Barbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
6-8 reps
-
7
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5 reps
-
2
Incline Bench Press (Smith Machine)
2
4-6 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Upright Row (Barbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
6-8 reps
-
7
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
10-15 reps
-
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Hyperextension
3
12 reps
-
Week 1
1 / 6 Weeks
Day 4
1
Hack Squat2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
2
Seated Hamstring Curl3 Sets
8-10 Reps
-
3
Leg Extension2 Sets
8-10 Reps
-
4
Hyperextension3 Sets
12 Reps
-
Day 1
1
Bench Press (Smith Machine)3 Sets
5 Reps
-
2
Incline Bench Press (Smith Machine)2 Sets
4-6 Reps
-
3
Lat Pulldown2 Sets
8-10 Reps
-
4
T-Bar Row2 Sets
6-8 Reps
-
5
Shoulder Press (Machine)2 Sets
6-8 Reps
-
6
Skull Crusher (Barbell)3 Sets
8-10 Reps
-
7
Bicep Curl (EZ Bar)2 Sets
4-6 Reps
-
Day 3
1
Bench Press (Smith Machine)3 Sets
5 Reps
-
2
Incline Bench Press (Smith Machine)2 Sets
4-6 Reps
-
3
Lat Pulldown2 Sets
8-10 Reps
-
4
T-Bar Row2 Sets
6-8 Reps
-
5
Upright Row (Barbell)3 Sets
8-10 Reps
-
6
Bicep Curl (EZ Bar)3 Sets
6-8 Reps
-
7
Tricep Pushdown (Cable)2 Sets
6-8 Reps
-
Day 2
1
Hack Squat2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
2
Seated Hamstring Curl3 Sets
8-10 Reps
-
3
Leg Extension2 Sets
8-10 Reps
-
4
Hyperextension3 Sets
12 Reps
-