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Split Upper Lower 2024
by Anno Nyme
1 athletes joined
Program Description
Split upper lower
Program Overview
Level
Beginner
Goal
Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
50 minutes
Created
May 19, 2024 07:57
Last Edited
May 21, 2024 11:54
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Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-12 Reps
2
Barbell Row
3 Sets
6-12 Reps
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
4
Pec Deck (Machine)
2 Sets
10-12 Reps
5
Lat Pulldown (Close Grip)
2 Sets
10-12 Reps
6
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
8-12 Reps
8
Bicep Curl (Cable)
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-12 Reps
2
Stiff Leg Deadlift
3 Sets
8-12 Reps
3
Seated Calf Raise
3 Sets
10-15 Reps
4
Leg Extension
2 Sets
10-12 Reps
5
Leg Curl
2 Sets
10-12 Reps
6
Side Crunch (Cable)
3 Sets
10-12 Reps
7
Pull Through (Cable)
3 Sets
10-12 Reps
Day 3
1
Run
1 Set
30 mins
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Deadlift (Barbell)
3 Sets
5-8 Reps
3
Military Press (Barbell)
3 Sets
8-12 Reps
4
Chest Press (Machine)
2 Sets
8-12 Reps
5
Pull-Up (Weighted)
2 Sets
8-12 Reps
6
Shoulder Press (Machine)
2 Sets
8-12 Reps
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
8
Seated Dip (Machine)
3 Sets
8-12 Reps
Day 5
1
Walk
1 Set
10 mins
2
Leg Press
3 Sets
10-20 Reps
3
Stiff Leg Deadlift (Dumbbell)
3 Sets
8-12 Reps
4
Seated Calf Raise
2 Sets
10-12 Reps
5
Leg Curl
2 Sets
10-12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-12 Reps
2
Barbell Row
3 Sets
6-12 Reps
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
4
Pec Deck (Machine)
2 Sets
10-12 Reps
5
Lat Pulldown (Close Grip)
2 Sets
10-12 Reps
6
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
8-12 Reps
8
Bicep Curl (Cable)
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-12 Reps
2
Stiff Leg Deadlift
3 Sets
8-12 Reps
3
Seated Calf Raise
3 Sets
10-15 Reps
4
Leg Extension
2 Sets
10-12 Reps
5
Leg Curl
2 Sets
10-12 Reps
6
Side Crunch (Cable)
3 Sets
10-12 Reps
7
Pull Through (Cable)
3 Sets
10-12 Reps
Day 3
1
Run
1 Set
30 mins
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Deadlift (Barbell)
3 Sets
5-8 Reps
3
Military Press (Barbell)
3 Sets
8-12 Reps
4
Chest Press (Machine)
2 Sets
8-12 Reps
5
Pull-Up (Weighted)
2 Sets
8-12 Reps
6
Shoulder Press (Machine)
2 Sets
8-12 Reps
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
8
Seated Dip (Machine)
3 Sets
8-12 Reps
Day 5
1
Walk
1 Set
10 mins
2
Leg Press
3 Sets
10-20 Reps
3
Stiff Leg Deadlift (Dumbbell)
3 Sets
8-12 Reps
4
Seated Calf Raise
2 Sets
10-12 Reps
5
Leg Curl
2 Sets
10-12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-12 Reps
2
Barbell Row
3 Sets
6-12 Reps
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
4
Pec Deck (Machine)
2 Sets
10-12 Reps
5
Lat Pulldown (Close Grip)
2 Sets
10-12 Reps
6
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
8-12 Reps
8
Bicep Curl (Cable)
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-12 Reps
2
Stiff Leg Deadlift
3 Sets
8-12 Reps
3
Seated Calf Raise
3 Sets
10-15 Reps
4
Leg Extension
2 Sets
10-12 Reps
5
Leg Curl
2 Sets
10-12 Reps
6
Side Crunch (Cable)
3 Sets
10-12 Reps
7
Pull Through (Cable)
3 Sets
10-12 Reps
Day 3
1
Run
1 Set
30 mins
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Deadlift (Barbell)
3 Sets
5-8 Reps
3
Military Press (Barbell)
3 Sets
8-12 Reps
4
Chest Press (Machine)
2 Sets
8-12 Reps
5
Pull-Up (Weighted)
2 Sets
8-12 Reps
6
Shoulder Press (Machine)
2 Sets
8-12 Reps
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
8
Seated Dip (Machine)
3 Sets
8-12 Reps
Day 5
1
Walk
1 Set
10 mins
2
Leg Press
3 Sets
10-20 Reps
3
Stiff Leg Deadlift (Dumbbell)
3 Sets
8-12 Reps
4
Seated Calf Raise
2 Sets
10-12 Reps
5
Leg Curl
2 Sets
10-12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-12 Reps
2
Barbell Row
3 Sets
6-12 Reps
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
4
Pec Deck (Machine)
2 Sets
10-12 Reps
5
Lat Pulldown (Close Grip)
2 Sets
10-12 Reps
6
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
8-12 Reps
8
Bicep Curl (Cable)
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-12 Reps
2
Stiff Leg Deadlift
3 Sets
8-12 Reps
3
Seated Calf Raise
3 Sets
10-15 Reps
4
Leg Extension
2 Sets
10-12 Reps
5
Leg Curl
2 Sets
10-12 Reps
6
Side Crunch (Cable)
3 Sets
10-12 Reps
7
Pull Through (Cable)
3 Sets
10-12 Reps
Day 3
1
Run
1 Set
30 mins
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Deadlift (Barbell)
3 Sets
5-8 Reps
3
Military Press (Barbell)
3 Sets
8-12 Reps
4
Chest Press (Machine)
2 Sets
8-12 Reps
5
Pull-Up (Weighted)
2 Sets
8-12 Reps
6
Shoulder Press (Machine)
2 Sets
8-12 Reps
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
8
Seated Dip (Machine)
3 Sets
8-12 Reps
Day 5
1
Walk
1 Set
10 mins
2
Leg Press
3 Sets
10-20 Reps
3
Stiff Leg Deadlift (Dumbbell)
3 Sets
8-12 Reps
4
Seated Calf Raise
2 Sets
10-12 Reps
5
Leg Curl
2 Sets
10-12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-12 Reps
2
Barbell Row
3 Sets
6-12 Reps
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
4
Pec Deck (Machine)
2 Sets
10-12 Reps
5
Lat Pulldown (Close Grip)
2 Sets
10-12 Reps
6
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
8-12 Reps
8
Bicep Curl (Cable)
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-12 Reps
2
Stiff Leg Deadlift
3 Sets
8-12 Reps
3
Seated Calf Raise
3 Sets
10-15 Reps
4
Leg Extension
2 Sets
10-12 Reps
5
Leg Curl
2 Sets
10-12 Reps
6
Side Crunch (Cable)
3 Sets
10-12 Reps
7
Pull Through (Cable)
3 Sets
10-12 Reps
Day 3
1
Run
1 Set
30 mins
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Deadlift (Barbell)
3 Sets
5-8 Reps
3
Military Press (Barbell)
3 Sets
8-12 Reps
4
Chest Press (Machine)
2 Sets
8-12 Reps
5
Pull-Up (Weighted)
2 Sets
8-12 Reps
6
Shoulder Press (Machine)
2 Sets
8-12 Reps
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
8
Seated Dip (Machine)
3 Sets
8-12 Reps
Day 5
1
Walk
1 Set
10 mins
2
Leg Press
3 Sets
10-20 Reps
3
Stiff Leg Deadlift (Dumbbell)
3 Sets
8-12 Reps
4
Seated Calf Raise
2 Sets
10-12 Reps
5
Leg Curl
2 Sets
10-12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-12 Reps
2
Barbell Row
3 Sets
6-12 Reps
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
4
Pec Deck (Machine)
2 Sets
10-12 Reps
5
Lat Pulldown (Close Grip)
2 Sets
10-12 Reps
6
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
8-12 Reps
8
Bicep Curl (Cable)
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-12 Reps
2
Stiff Leg Deadlift
3 Sets
8-12 Reps
3
Seated Calf Raise
3 Sets
10-15 Reps
4
Leg Extension
2 Sets
10-12 Reps
5
Leg Curl
2 Sets
10-12 Reps
6
Side Crunch (Cable)
3 Sets
10-12 Reps
7
Pull Through (Cable)
3 Sets
10-12 Reps
Day 3
1
Run
1 Set
30 mins
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Deadlift (Barbell)
3 Sets
5-8 Reps
3
Military Press (Barbell)
3 Sets
8-12 Reps
4
Chest Press (Machine)
2 Sets
8-12 Reps
5
Pull-Up (Weighted)
2 Sets
8-12 Reps
6
Shoulder Press (Machine)
2 Sets
8-12 Reps
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
8
Seated Dip (Machine)
3 Sets
8-12 Reps
Day 5
1
Walk
1 Set
10 mins
2
Leg Press
3 Sets
10-20 Reps
3
Stiff Leg Deadlift (Dumbbell)
3 Sets
8-12 Reps
4
Seated Calf Raise
2 Sets
10-12 Reps
5
Leg Curl
2 Sets
10-12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-12 Reps
2
Barbell Row
3 Sets
6-12 Reps
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
4
Pec Deck (Machine)
2 Sets
10-12 Reps
5
Lat Pulldown (Close Grip)
2 Sets
10-12 Reps
6
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
8-12 Reps
8
Bicep Curl (Cable)
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-12 Reps
2
Stiff Leg Deadlift
3 Sets
8-12 Reps
3
Seated Calf Raise
3 Sets
10-15 Reps
4
Leg Extension
2 Sets
10-12 Reps
5
Leg Curl
2 Sets
10-12 Reps
6
Side Crunch (Cable)
3 Sets
10-12 Reps
7
Pull Through (Cable)
3 Sets
10-12 Reps
Day 3
1
Run
1 Set
30 mins
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Deadlift (Barbell)
3 Sets
5-8 Reps
3
Military Press (Barbell)
3 Sets
8-12 Reps
4
Chest Press (Machine)
2 Sets
8-12 Reps
5
Pull-Up (Weighted)
2 Sets
8-12 Reps
6
Shoulder Press (Machine)
2 Sets
8-12 Reps
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
8
Seated Dip (Machine)
3 Sets
8-12 Reps
Day 5
1
Walk
1 Set
10 mins
2
Leg Press
3 Sets
10-20 Reps
3
Stiff Leg Deadlift (Dumbbell)
3 Sets
8-12 Reps
4
Seated Calf Raise
2 Sets
10-12 Reps
5
Leg Curl
2 Sets
10-12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-12 Reps
2
Barbell Row
3 Sets
6-12 Reps
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
4
Pec Deck (Machine)
2 Sets
10-12 Reps
5
Lat Pulldown (Close Grip)
2 Sets
10-12 Reps
6
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
8-12 Reps
8
Bicep Curl (Cable)
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-12 Reps
2
Stiff Leg Deadlift
3 Sets
8-12 Reps
3
Seated Calf Raise
3 Sets
10-15 Reps
4
Leg Extension
2 Sets
10-12 Reps
5
Leg Curl
2 Sets
10-12 Reps
6
Side Crunch (Cable)
3 Sets
10-12 Reps
7
Pull Through (Cable)
3 Sets
10-12 Reps
Day 3
1
Run
1 Set
30 mins
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Deadlift (Barbell)
3 Sets
5-8 Reps
3
Military Press (Barbell)
3 Sets
8-12 Reps
4
Chest Press (Machine)
2 Sets
8-12 Reps
5
Pull-Up (Weighted)
2 Sets
8-12 Reps
6
Shoulder Press (Machine)
2 Sets
8-12 Reps
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
8
Seated Dip (Machine)
3 Sets
8-12 Reps
Day 5
1
Walk
1 Set
10 mins
2
Leg Press
3 Sets
10-20 Reps
3
Stiff Leg Deadlift (Dumbbell)
3 Sets
8-12 Reps
4
Seated Calf Raise
2 Sets
10-12 Reps
5
Leg Curl
2 Sets
10-12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-12 Reps
2
Barbell Row
3 Sets
6-12 Reps
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
4
Pec Deck (Machine)
2 Sets
10-12 Reps
5
Lat Pulldown (Close Grip)
2 Sets
10-12 Reps
6
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
8-12 Reps
8
Bicep Curl (Cable)
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-12 Reps
2
Stiff Leg Deadlift
3 Sets
8-12 Reps
3
Seated Calf Raise
3 Sets
10-15 Reps
4
Leg Extension
2 Sets
10-12 Reps
5
Leg Curl
2 Sets
10-12 Reps
6
Side Crunch (Cable)
3 Sets
10-12 Reps
7
Pull Through (Cable)
3 Sets
10-12 Reps
Day 3
1
Run
1 Set
30 mins
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Deadlift (Barbell)
3 Sets
5-8 Reps
3
Military Press (Barbell)
3 Sets
8-12 Reps
4
Chest Press (Machine)
2 Sets
8-12 Reps
5
Pull-Up (Weighted)
2 Sets
8-12 Reps
6
Shoulder Press (Machine)
2 Sets
8-12 Reps
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
8
Seated Dip (Machine)
3 Sets
8-12 Reps
Day 5
1
Walk
1 Set
10 mins
2
Leg Press
3 Sets
10-20 Reps
3
Stiff Leg Deadlift (Dumbbell)
3 Sets
8-12 Reps
4
Seated Calf Raise
2 Sets
10-12 Reps
5
Leg Curl
2 Sets
10-12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-12 Reps
2
Barbell Row
3 Sets
6-12 Reps
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
4
Pec Deck (Machine)
2 Sets
10-12 Reps
5
Lat Pulldown (Close Grip)
2 Sets
10-12 Reps
6
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
8-12 Reps
8
Bicep Curl (Cable)
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-12 Reps
2
Stiff Leg Deadlift
3 Sets
8-12 Reps
3
Seated Calf Raise
3 Sets
10-15 Reps
4
Leg Extension
2 Sets
10-12 Reps
5
Leg Curl
2 Sets
10-12 Reps
6
Side Crunch (Cable)
3 Sets
10-12 Reps
7
Pull Through (Cable)
3 Sets
10-12 Reps
Day 3
1
Run
1 Set
30 mins
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Deadlift (Barbell)
3 Sets
5-8 Reps
3
Military Press (Barbell)
3 Sets
8-12 Reps
4
Chest Press (Machine)
2 Sets
8-12 Reps
5
Pull-Up (Weighted)
2 Sets
8-12 Reps
6
Shoulder Press (Machine)
2 Sets
8-12 Reps
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
8
Seated Dip (Machine)
3 Sets
8-12 Reps
Day 5
1
Walk
1 Set
10 mins
2
Leg Press
3 Sets
10-20 Reps
3
Stiff Leg Deadlift (Dumbbell)
3 Sets
8-12 Reps
4
Seated Calf Raise
2 Sets
10-12 Reps
5
Leg Curl
2 Sets
10-12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps