Shoulder friendly UL Split 2026

Goal: Strength gain without shoulder aggravation

Split: Upper / Lower / Upper / Lower

Main Lifts: 4–6 reps @ RPE 7–8

Accessories: 6–12 reps @ RPE 6–7

Progression: Add small amounts of weight weekly or increase reps while staying in RPE range.

Rest: Main lifts 2–3 min, accessories 60–90 sec

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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

Weeks 1–2: Start at the lower end of rep ranges

Every 2 Weeks: Add 2.5-5 lbs 

Bench Press (Barbell)

Bench Press (Close Grip)

Bent Over Row (Barbell)

Pull-Up (Bodyweight)

Rear Delt Fly (Dumbbell)

Face Pull

External Rotation

Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Back Extension (Weighted)

Cable Crunch

Standing Calf Raise

Landmine Press

Lat Pulldown

Cable Low Row

Bicep Curl (Dumbbell)

Lateral Raise (Dumbbell)

Scaption 30 Degree Fly

Deadlift (Barbell)

Landmine Twist

Front Squat (Dumbbell)

Bulgarian Split Squat (Dumbbell)

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