Upper Lower: 2 Week Rotation Splits

This is a 4-day training program built on an Upper–Lower–Rest–Upper–Lower–Rest–Rest schedule, designed to maximize muscle growth, strength progression, and recovery efficiency.

This program uses a rotating priority system across a 2-week cycle, where each major upper body muscle group—chest, back, shoulders, and arms—receives dedicated neural priority without reducing overall training volume for other muscles.

It is ideal for novice to intermediate lifters focused on rebuilding muscle, improving physique balance, and achieving sustainable long-term hypertrophy.

The program runs on a repeating 2-week cycle:

Week 1
- Upper Day 1 – Chest Priority
- Upper Day 2 – Back Priority

Week 2
- Upper Day 1 – Shoulder Priority
- Upper Day 2 – Arms Priority

Lower body sessions (after each Upper Day) include 2 exercise variations in a week to ensure balanced development of quads, hamstrings, glutes and calf. Ab workouts are also includes in the lower body sessions.

No muscle group is deprioritized in total 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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Bench Press (Barbell)

Chest Fly (Machine)

Lat Pulldown (Neutral Grip)

Seated Wide-Grip Row (Cable)

One Arm Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Preacher Curl (Machine)

Chest Focus

Pull-Up (Weighted)

Chest Supported Row (Machine)

Chest Press (Machine)

Chest Fly (Cable)

Rear Delt Fly (Machine)

Single Arm Tricep Extension (Cable)

Hammer Curl (Cable)

Back Focus

Leg Press (45 Degrees)

Leg Extension

Lying Leg Curl

Hip Abductor (Machine)

Standing Calf Raise

Cable Crunch

Lower 1

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Machine)

Romanian Deadlift (Barbell)

Ab Wheel

Lower 2

Seated Anterior Delt Press (AD)

Wide Grip Lat Pulldown

T-Bar Row

Overhead Tricep Extension (Dumbbell)

Bicep Curl (Barbell)

Shoulder Focus

Push Up

Chin-Up (Weighted)

Bench Press (Close Grip)

Seated Row (Cable)

Tricep Pushdown (Cable)

Incline Hammer Curl (Dumbbell)

Arms Focus

Lateral Raise (Dumbbell)

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