Upper Lower Beginner Simple
A very straightforward and effective Upper/Lower split for beginners, focusing on teaching proper form and building foundational strength.
4 days a week · 6 weeks · Beginner · day 1 free, the rest with Pro
Day 1 - Upper Body A — Core upper body movements
- Barbell Bench Press: 3 × 8-12, rest 90s
- Lat Pulldowns: 3 × 8-12, rest 90s
- Dumbbell Overhead Press: 3 × 10-15, rest 75s
- Machine Rows: 2 × 10-15, rest 75s
- Triceps Pushdowns: 2 × 10-15, rest 1 min
Day 2 - Lower Body A — Core lower body movements
5 exercises (Pro).
Day 3 - Rest — Recovery
Rest day.
Day 4 - Upper Body B — Different angles and accessories for upper body
5 exercises (Pro).
Day 5 - Lower Body B — Glutes and core
5 exercises (Pro).
Run day 1 with no account