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Vinny's Upper Lower Split for Size
by Vincenzo
5 athletes joined
4.0
(1 rating)
Program Description
Simple but effective upper lower split with a few variations. This program is designed to emphasize the eccentric stretch on all sets to maximize hypertrophy - most sets should be within 3 reps of failure. Things to note: *Myo Rep Match Sets: Google if unfamiliar. Build up to working set weight with 1-2 warmup sets * Biceps and triceps sets at end of leg workouts to maximize arm training volume *calves and abs not programmed, add 3-6 sets total for each throughout the week
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
60 minutes
Created
Dec 12, 2023 03:11
Last Edited
May 13, 2024 07:39
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Week 1
1 / 10 Weeks
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
2
Dip (Weighted)
2 Sets
10-12 Reps
3
Chest Supported Row (Machine)
3 Sets
12-15 Reps
4
Lat Pulldown (Neutral Grip)
3 Sets
10-20 Reps
5
Face Pull
3 Sets
15-20 Reps
7A
45 Degree Lateral Raise
3 Sets
10-20 Reps
7B
Upright Row (Dumbbell)
3 Sets
10-20 Reps
Day 4
1
Leg Curl
3 Sets
10-20 Reps
2
Leg Press
3 Sets
10-15 Reps
3
Squat (Smith Machine)
2 Sets
8-12 Reps
4
Bicep Curl (EZ Bar)
3 Sets
10-20 Reps
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
6
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
Day 1
1
Incline Chest Press (Smith)
3 Sets
8-12 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Pull-Up (Assisted)
3 Sets
8-12 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
12-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
6
Y Raise (Cable)
3 Sets
10-20 Reps
Day 2
1
Lying Leg Curl
3 Sets
10-20 Reps
2
Leg Extension
3 Sets
10-20 Reps
3
Hack Squat
2 Sets
8-12 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Preacher Curl (Dumbbell)
3 Sets
10-20 Reps
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
7
Skull Crusher
3 Sets
10-15 Reps
Day 5
1
Chest Fly (Cable)
3 Sets
12-15 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Seated Row (Cable)
3 Sets
12-15 Reps
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
5
Lateral Raise (Cable)
3 Sets
15-20 Reps
6
45 Degree Lateral Raise
3 Sets
10-15 Reps
Day 1
1
Incline Chest Press (Smith)
3 Sets
8-12 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Pull-Up (Assisted)
3 Sets
8-12 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
12-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
6
Y Raise (Cable)
3 Sets
10-20 Reps
Day 2
1
Lying Leg Curl
3 Sets
10-20 Reps
2
Leg Extension
3 Sets
10-20 Reps
3
Hack Squat
2 Sets
8-12 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Preacher Curl (Dumbbell)
3 Sets
10-20 Reps
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
7
Skull Crusher
3 Sets
10-15 Reps
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
2
Dip (Weighted)
2 Sets
10-12 Reps
3
Chest Supported Row (Machine)
3 Sets
12-15 Reps
4
Lat Pulldown (Neutral Grip)
3 Sets
10-20 Reps
5
Face Pull
3 Sets
15-20 Reps
7A
45 Degree Lateral Raise
3 Sets
10-20 Reps
7B
Upright Row (Dumbbell)
3 Sets
10-20 Reps
Day 4
1
Leg Curl
3 Sets
10-20 Reps
2
Leg Press
3 Sets
10-15 Reps
3
Squat (Smith Machine)
2 Sets
8-12 Reps
4
Bicep Curl (EZ Bar)
3 Sets
10-20 Reps
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
6
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
Day 5
1
Chest Fly (Cable)
3 Sets
12-15 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Seated Row (Cable)
3 Sets
12-15 Reps
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
5
Lateral Raise (Cable)
3 Sets
15-20 Reps
6
45 Degree Lateral Raise
3 Sets
10-15 Reps
Day 4
1
Leg Curl
3 Sets
10-20 Reps
2
Leg Press
3 Sets
10-15 Reps
3
Squat (Smith Machine)
2 Sets
8-12 Reps
4
Bicep Curl (EZ Bar)
3 Sets
10-20 Reps
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
6
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
Day 1
1
Incline Chest Press (Smith)
3 Sets
8-12 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Pull-Up (Assisted)
3 Sets
8-12 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
12-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
6
Front Raise
3 Sets
10-20 Reps
Day 2
1
Lying Leg Curl
3 Sets
10-20 Reps
2
Leg Extension
3 Sets
10-20 Reps
3
Walking Lunge (Dumbbell)
2 Sets
8-12 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Bicep Curl (Barbell)
3 Sets
10-20 Reps
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
7
Skull Crusher
3 Sets
10-15 Reps
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
2
Dip (Weighted)
2 Sets
10-12 Reps
3
Chest Fly (Cable)
3 Sets
12-15 Reps
4
Lat Pulldown (Neutral Grip)
3 Sets
10-20 Reps
5
Chest Supported Row (Machine)
3 Sets
12-15 Reps
6
Face Pull
3 Sets
15-20 Reps
9A
Shoulder Press (Machine)
3 Sets
12-15 Reps
9B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
Day 5
1
Chest Fly (Cable)
3 Sets
12-15 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Seated Row (Cable)
3 Sets
12-15 Reps
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
5
Lateral Raise (Cable)
3 Sets
15-20 Reps
6
45 Degree Lateral Raise
3 Sets
10-15 Reps
Day 1
1
Incline Chest Press (Smith)
3 Sets
8-12 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Pull-Up (Assisted)
3 Sets
8-12 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
12-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
6
Front Raise
3 Sets
10-20 Reps
Day 2
1
Lying Leg Curl
3 Sets
10-20 Reps
2
Leg Extension
3 Sets
10-20 Reps
3
Walking Lunge (Dumbbell)
2 Sets
8-12 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Bicep Curl (Barbell)
3 Sets
10-20 Reps
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
7
Skull Crusher
3 Sets
10-15 Reps
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
2
Dip (Weighted)
2 Sets
10-12 Reps
3
Chest Fly (Cable)
3 Sets
12-15 Reps
4
Lat Pulldown (Neutral Grip)
3 Sets
10-20 Reps
5
Chest Supported Row (Machine)
3 Sets
12-15 Reps
6
Face Pull
3 Sets
15-20 Reps
9A
Shoulder Press (Machine)
3 Sets
12-15 Reps
9B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
Day 4
1
Leg Curl
3 Sets
10-20 Reps
2
Leg Press
3 Sets
10-15 Reps
3
Squat (Smith Machine)
2 Sets
8-12 Reps
4
Bicep Curl (EZ Bar)
3 Sets
10-20 Reps
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
6
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
Day 5
1
Chest Fly (Cable)
3 Sets
12-15 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Seated Row (Cable)
3 Sets
12-15 Reps
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
5
Lateral Raise (Cable)
3 Sets
15-20 Reps
6
45 Degree Lateral Raise
3 Sets
10-15 Reps
Day 1
1
Incline Chest Press (Smith)
3 Sets
8-12 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Pull-Up (Assisted)
3 Sets
8-12 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
12-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
6
Front Raise
3 Sets
10-20 Reps
Day 2
1
Lying Leg Curl
3 Sets
10-20 Reps
2
Leg Extension
3 Sets
10-20 Reps
3
Walking Lunge (Dumbbell)
2 Sets
8-12 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Bicep Curl (Barbell)
3 Sets
10-20 Reps
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
7
Skull Crusher
3 Sets
10-15 Reps
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
2
Dip (Weighted)
2 Sets
10-12 Reps
3
Chest Fly (Cable)
3 Sets
12-15 Reps
4
Lat Pulldown (Neutral Grip)
3 Sets
10-20 Reps
5
Chest Supported Row (Machine)
3 Sets
12-15 Reps
6
Face Pull
3 Sets
15-20 Reps
9A
Shoulder Press (Machine)
3 Sets
12-15 Reps
9B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
Day 4
1
Leg Curl
3 Sets
10-20 Reps
2
Leg Press
3 Sets
10-15 Reps
3
Squat (Smith Machine)
2 Sets
8-12 Reps
4
Bicep Curl (EZ Bar)
3 Sets
10-20 Reps
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
6
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
Day 5
1
Chest Fly (Cable)
3 Sets
12-15 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Seated Row (Cable)
3 Sets
12-15 Reps
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
5
Lateral Raise (Cable)
3 Sets
15-20 Reps
6
45 Degree Lateral Raise
3 Sets
10-15 Reps
Day 1
1
Incline Chest Press (Smith)
3 Sets
8-12 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Pull-Up (Assisted)
3 Sets
8-12 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
12-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
6
Front Raise
3 Sets
10-20 Reps
Day 2
1
Lying Leg Curl
3 Sets
10-20 Reps
2
Leg Extension
3 Sets
10-20 Reps
3
Walking Lunge (Dumbbell)
2 Sets
8-12 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Bicep Curl (Barbell)
3 Sets
10-20 Reps
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
7
Skull Crusher
3 Sets
10-15 Reps
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
2
Dip (Weighted)
2 Sets
10-12 Reps
3
Chest Fly (Cable)
3 Sets
12-15 Reps
4
Lat Pulldown (Neutral Grip)
3 Sets
10-20 Reps
5
Chest Supported Row (Machine)
3 Sets
12-15 Reps
6
Face Pull
3 Sets
15-20 Reps
9A
Shoulder Press (Machine)
3 Sets
12-15 Reps
9B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
Day 4
1
Leg Curl
3 Sets
10-20 Reps
2
Leg Press
3 Sets
10-15 Reps
3
Squat (Smith Machine)
2 Sets
8-12 Reps
4
Bicep Curl (EZ Bar)
3 Sets
10-20 Reps
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
6
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
Day 5
1
Chest Fly (Cable)
3 Sets
12-15 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Seated Row (Cable)
3 Sets
12-15 Reps
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
5
Lateral Raise (Cable)
3 Sets
15-20 Reps
6
45 Degree Lateral Raise
3 Sets
10-15 Reps
Day 1
1
Incline Chest Press (Smith)
3 Sets
8-12 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Pull-Up (Assisted)
3 Sets
8-12 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
12-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
6
Front Raise
3 Sets
10-20 Reps
Day 2
1
Lying Leg Curl
3 Sets
10-20 Reps
2
Leg Extension
3 Sets
10-20 Reps
3
Walking Lunge (Dumbbell)
2 Sets
8-12 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Bicep Curl (Barbell)
3 Sets
10-20 Reps
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
7
Skull Crusher
3 Sets
10-15 Reps
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
2
Dip (Weighted)
2 Sets
10-12 Reps
3
Chest Fly (Cable)
3 Sets
12-15 Reps
4
Lat Pulldown (Neutral Grip)
3 Sets
10-20 Reps
5
Chest Supported Row (Machine)
3 Sets
12-15 Reps
6
Face Pull
3 Sets
15-20 Reps
9A
Shoulder Press (Machine)
3 Sets
12-15 Reps
9B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
Day 4
1
Leg Curl
3 Sets
10-20 Reps
2
Leg Press
3 Sets
10-15 Reps
3
Squat (Smith Machine)
2 Sets
8-12 Reps
4
Bicep Curl (EZ Bar)
3 Sets
10-20 Reps
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
6
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
Day 5
1
Chest Fly (Cable)
3 Sets
12-15 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Seated Row (Cable)
3 Sets
12-15 Reps
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
5
Lateral Raise (Cable)
3 Sets
15-20 Reps
6
45 Degree Lateral Raise
3 Sets
10-15 Reps
Day 1
1
Incline Chest Press (Smith)
3 Sets
8-12 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Pull-Up (Assisted)
3 Sets
8-12 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
12-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
6
Front Raise
3 Sets
10-20 Reps
Day 2
1
Lying Leg Curl
3 Sets
10-20 Reps
2
Leg Extension
3 Sets
10-20 Reps
3
Walking Lunge (Dumbbell)
2 Sets
8-12 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Bicep Curl (Barbell)
3 Sets
10-20 Reps
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
7
Skull Crusher
3 Sets
10-15 Reps
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
2
Dip (Weighted)
2 Sets
10-12 Reps
3
Chest Fly (Cable)
3 Sets
12-15 Reps
4
Lat Pulldown (Neutral Grip)
3 Sets
10-20 Reps
5
Chest Supported Row (Machine)
3 Sets
12-15 Reps
6
Face Pull
3 Sets
15-20 Reps
9A
Shoulder Press (Machine)
3 Sets
12-15 Reps
9B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
Day 4
1
Leg Curl
3 Sets
10-20 Reps
2
Leg Press
3 Sets
10-15 Reps
3
Squat (Smith Machine)
2 Sets
8-12 Reps
4
Bicep Curl (EZ Bar)
3 Sets
10-20 Reps
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
6
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
Day 5
1
Chest Fly (Cable)
3 Sets
12-15 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Seated Row (Cable)
3 Sets
12-15 Reps
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
5
Lateral Raise (Cable)
3 Sets
15-20 Reps
6
45 Degree Lateral Raise
3 Sets
10-15 Reps
Day 1
1
Incline Chest Press (Smith)
3 Sets
8-12 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Pull-Up (Assisted)
3 Sets
8-12 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
12-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
6
Front Raise
3 Sets
10-20 Reps
Day 2
1
Lying Leg Curl
3 Sets
10-20 Reps
2
Leg Extension
3 Sets
10-20 Reps
3
Walking Lunge (Dumbbell)
2 Sets
8-12 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Bicep Curl (Barbell)
3 Sets
10-20 Reps
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
7
Skull Crusher
3 Sets
10-15 Reps
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
2
Dip (Weighted)
2 Sets
10-12 Reps
3
Chest Fly (Cable)
3 Sets
12-15 Reps
4
Lat Pulldown (Neutral Grip)
3 Sets
10-20 Reps
5
Chest Supported Row (Machine)
3 Sets
12-15 Reps
6
Face Pull
3 Sets
15-20 Reps
9A
Shoulder Press (Machine)
3 Sets
12-15 Reps
9B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
Day 4
1
Leg Curl
3 Sets
10-20 Reps
2
Leg Press
3 Sets
10-15 Reps
3
Squat (Smith Machine)
2 Sets
8-12 Reps
4
Bicep Curl (EZ Bar)
3 Sets
10-20 Reps
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
6
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
Day 5
1
Chest Fly (Cable)
3 Sets
12-15 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Seated Row (Cable)
3 Sets
12-15 Reps
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
5
Lateral Raise (Cable)
3 Sets
15-20 Reps
6
45 Degree Lateral Raise
3 Sets
10-15 Reps
Day 1
1
Incline Chest Press (Smith)
3 Sets
8-12 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Pull-Up (Assisted)
3 Sets
8-12 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
12-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
6
Front Raise
3 Sets
10-20 Reps
Day 2
1
Lying Leg Curl
3 Sets
10-20 Reps
2
Leg Extension
3 Sets
10-20 Reps
3
Walking Lunge (Dumbbell)
2 Sets
8-12 Reps
4
Leg Press
3 Sets
12-15 Reps
5
Bicep Curl (Barbell)
3 Sets
10-20 Reps
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
7
Skull Crusher
3 Sets
10-15 Reps
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
2
Dip (Weighted)
2 Sets
10-12 Reps
3
Chest Fly (Cable)
3 Sets
12-15 Reps
4
Lat Pulldown (Neutral Grip)
3 Sets
10-20 Reps
5
Chest Supported Row (Machine)
3 Sets
12-15 Reps
6
Face Pull
3 Sets
15-20 Reps
9A
Shoulder Press (Machine)
3 Sets
12-15 Reps
9B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
Day 4
1
Leg Curl
3 Sets
10-20 Reps
2
Leg Press
3 Sets
10-15 Reps
3
Squat (Smith Machine)
2 Sets
8-12 Reps
4
Bicep Curl (EZ Bar)
3 Sets
10-20 Reps
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
6
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
Day 5
1
Chest Fly (Cable)
3 Sets
12-15 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Seated Row (Cable)
3 Sets
12-15 Reps
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
5
Lateral Raise (Cable)
3 Sets
15-20 Reps
6
45 Degree Lateral Raise
3 Sets
10-15 Reps
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
4.00/ 5
VincenzoAge 27, Man
4 months ago
4 weeks complete
5 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
I made the program, so this review is unfair. But I like it. I've had a hard time NOT training with slow eccentrics and doing arms at the end of leg days since making this plan and using it. If you try it and commit to the slow and painful eccentrics with high reps, I don't see how you won't get yoked.