Tyler’s Upper/Lower + Arms Split

This is an upper/lower split with an additional arms day that’s targeted for beginners who want to slam volume.

There is no difference between the weeks in any sense, this is set with a 12 week program so you can try it out for 3 months and perhaps make your own variations!

While I personally Incline Bench on both upper days, feel free to swap that out with flat pressing if you prefer that as well. I just find Incline Bench is a bit nicer on my shoulders, but up to you!

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Calf Raise (Machine)

Hip Adductor (Machine)

Hip Abductor (Machine)

Lying Leg Curl

Hack Squat

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Dragon Flag

Leg Extension

Deadlift (Barbell)

Sissy Squat

Hip Thrust (Machine)

Decline Crunch

Incline Bench Press (Barbell)

T-Bar Row

Military Press (Barbell)

Chest Press (Machine)

Pull-Up (Assisted)

Shrug (Barbell)

Preacher Curl (EZ Bar)

Tricep Dip (Bodyweight)

Dead Hang

Barbell Row

Seated Overhead Press (Dumbbell)

Chest Fly (Machine)

Lat Pulldown

Lateral Raise (Cable)

French Press

Bicep Curl (EZ Bar)

Rear Delt Fly (Machine)

Bayesian Curl

Overhead Tricep Extension (Cable)

Hammer Curl (Dumbbell)

Concentration Curl

Y Raise (Dumbbell)

0 reviews for Tyler’s Upper/Lower + Arms Split