Upper/Lower Split

by Fearless DoGooder

1 athletes joined

Program Description

To build strength and hypertrophy for gym goers with busy lifestyles in need of adequate recovery between workouts.

Program Overview

Level
Beginner, Novice, Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
60 minutes
Created
Dec 05, 2025 07:59
Last Edited
Dec 05, 2025 08:05

Muscle Engagement

Front

Back

MuscleSet

Abs

9.7%

Triceps

9.7%

Quadriceps

9.7%

Glutes

9.7%

Upper Back

8.9%

Lats

8.9%

Hamstrings

8.1%

Front Delts

7.3%

Biceps

5.6%

Middle Delts

5.6%

Chest

4%

Adductors

3.2%

Rear Delts

2.4%

Lower Back

2.4%

Forearms

1.6%

Calves

1.6%

Abductors

1.6%

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WEEK 1

WEEK 2

Day 1

1

Pendlay Row

1

-

2

Bent Over Row (Barbell)

1

-

3

Incline Bench Press (Paused)

1

-

4

Decline Bench Press (Barbell)

1

-

5

Seated Overhead Press (Dumbbell)

1

-

6A

Bicep Curl (Barbell)

1

-

6B

Dumbbell Skull-Over

1

-

7A

Nautilus Bent-over Deltoid Raise

1

-

7B

Chest Expander Pull-Apart (Horizontal)

1

-

Day 1

1

Incline Bench Press (Paused)

1

-

2

Decline Bench Press (Barbell)

1

-

3

Pendlay Row

1

-

4

Bent Over Row (Barbell)

1

-

5

Seated Overhead Press (Dumbbell)

1

-

6A

Bicep Curl (Barbell)

1

-

6B

Dumbbell Skull-Over

1

-

7A

Nautilus Bent-over Deltoid Raise

1

-

7B

Chest Expander Pull-Apart (Horizontal)

1

-

Day 2

1

Squat (Low Bar)

1

-

2

Seated Leg Curl

1

-

3

Booty Builder

1

-

4

Bulgarian Split Squat (Dumbbell)

1

-

5A

Leg Raise (Captain's Chair)

1

-

5B

Decline Crunch (Weighted)

1

-

6

Standing Calf Raise

1

-

7

Back Extension

1

-

Day 2

1

Squat (Low Bar)

1

-

2

Seated Leg Curl

1

-

3

Booty Builder

1

-

4

Bulgarian Split Squat (Dumbbell)

1

-

5A

Leg Raise (Captain's Chair)

1

-

5B

Decline Crunch (Weighted)

1

-

6

Standing Calf Raise

1

-

7

Back Extension

1

-

Day 3

1

Seated Overhead Press (Barbell)

1

-

2

Bench Press (Dumbbell)

1

-

3

Pull-Up (Weighted)

1

-

4

Chin-Up (Weighted)

1

-

5

Pullover (Machine)

1

-

6

Lateral Raise (Dumbbell)

1

-

7

Incline Curl (Dumbbell)

1

-

8A

Tricep Pushdown (Cable)

1

-

8B

Overhead Tricep Extension (Cable)

1

-

Day 3

1

Pull-Up (Weighted)

1

-

2

Seated Overhead Press (Barbell)

1

-

3

Chin-Up (Weighted)

1

-

4

Bench Press (Dumbbell)

1

-

5

Pullover (Machine)

1

-

6

Lateral Raise (Dumbbell)

1

-

7

Incline Curl (Dumbbell)

1

-

8A

Tricep Pushdown (Cable)

1

-

8B

Overhead Tricep Extension (Cable)

1

-

Day 4

1

Sumo Deadlift (Barbell)

1

-

2

Romanian Deadlift (Barbell)

1

-

3

Belt Squat

1

-

4

Belt Squat Donkey Calf Raise

1

-

5

Leg Extension

1

-

6

Hip Adductor (Machine)

1

-

7

Hip Abductor (Machine)

1

-

8A

Rotating Plank

1

-

8B

Ab Wheel

1

-

Day 4

1

Belt Squat

1

-

2

Sumo Deadlift (Barbell)

1

-

3

Romanian Deadlift (Barbell)

1

-

4

Belt Squat Donkey Calf Raise

1

-

5

Leg Extension

1

-

6

Hip Adductor (Machine)

1

-

7

Hip Abductor (Machine)

1

-

8A

Rotating Plank

1

-

8B

Ab Wheel

1

-

Day 1

1

Pendlay Row

1 Set

-

2

Bent Over Row (Barbell)

1 Set

-

3

Incline Bench Press (Paused)

1 Set

-

4

Decline Bench Press (Barbell)

1 Set

-

5

Seated Overhead Press (Dumbbell)

1 Set

-

6A

Bicep Curl (Barbell)

1 Set

-

6B

Dumbbell Skull-Over

1 Set

-

7A

Nautilus Bent-over Deltoid Raise

1 Set

-

7B

Chest Expander Pull-Apart (Horizontal)

1 Set

-

Day 2

1

Squat (Low Bar)

1 Set

-

2

Seated Leg Curl

1 Set

-

3

Booty Builder

1 Set

-

4

Bulgarian Split Squat (Dumbbell)

1 Set

-

5A

Leg Raise (Captain's Chair)

1 Set

-

5B

Decline Crunch (Weighted)

1 Set

-

6

Standing Calf Raise

1 Set

-

7

Back Extension

1 Set

-

Day 3

1

Seated Overhead Press (Barbell)

1 Set

-

2

Bench Press (Dumbbell)

1 Set

-

3

Pull-Up (Weighted)

1 Set

-

4

Chin-Up (Weighted)

1 Set

-

5

Pullover (Machine)

1 Set

-

6

Lateral Raise (Dumbbell)

1 Set

-

7

Incline Curl (Dumbbell)

1 Set

-

8A

Tricep Pushdown (Cable)

1 Set

-

8B

Overhead Tricep Extension (Cable)

1 Set

-

Day 4

1

Sumo Deadlift (Barbell)

1 Set

-

2

Romanian Deadlift (Barbell)

1 Set

-

3

Belt Squat

1 Set

-

4

Belt Squat Donkey Calf Raise

1 Set

-

5

Leg Extension

1 Set

-

6

Hip Adductor (Machine)

1 Set

-

7

Hip Abductor (Machine)

1 Set

-

8A

Rotating Plank

1 Set

-

8B

Ab Wheel

1 Set

-