Upper Lower Split For Women

Made this program for myself to use in my apartment gym with some cable equipment, free weights, and limited machines. If anyone is actually interested in using this, please change to fit your goals. 

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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

Romanian Deadlift (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Single Leg Hip Thrust

Seated Calf Raise

Plank

Dead Bug

Wall Sit

Legs and Core

Push Up (Incline)

Lat Pulldown (Neutral Grip)

One Arm Bent Over Row

Lateral Raise (Dumbbell)

Pallof Press

Upper Body - Back Focus

Goblet Squat

Lunge (Dumbbell)

Seated Hamstring Curl

Leg Extension

Glute Bridge (Dumbbell)

Bird Dog

Lower Body - Legs and Core

Dead Hang

Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Bicep Curl (Dumbbell)

Tricep Dip (Bodyweight)

Upper Body - Chest

Strength 

More reps at weight

More Reps At Weight

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