6 Gün Upper/Lower Split

Unlock your potential with the 6 Gün Upper/Lower Split, a comprehensive 12-week program designed for all fitness levels. This six-day routine focuses on bodybuilding fundamentals, delivering efficient 40-minute workouts that you can easily do at home. Build strength and muscle while mastering essential lifts and techniques, whether you're a beginner or looking to refine your skills. Get ready to transform your physique and elevate your training game!

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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

Pull-Up (Band)

Dip (Assisted)

Dumbbell Row

Overhead Press (Dumbbell)

Incline Curl (Dumbbell)

Tricep Pushdown (Band)

Band Face Pull

Upper A

Goblet Squat

Romanian Deadlift (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Lying Leg Raise

Lower A

Chin-Up (Assisted)

Push Up (Knees)

Pullover (Dumbbell)

Lateral Raise (Dumbbell)

Hammer Curl (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Band Pull Apart

Upper B

Lunge (Dumbbell)

Single Leg Romanian Deadlift

Step-Up (Weighted)

Plank

Lower B

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