Overview
The Upper-Lower Split workout plan is ideal for intermediate trainees looking to balance muscle building and strength development. It involves alternating between upper and lower body workouts, with ample rest between each session to allow for muscle recovery.
Detailed Exercises
- Day 1: Upper Body
- Day 2: Lower Body
- Day 3: Upper Body
- Day 4: Lower Body
- Day 5: Upper Body
Detailed Exercises
Day 1: Upper Body
- Barbell Bench Press: 4 sets of 6-8 reps
- Incline Dumbbell Press: 3 sets of 8-10 reps
- Barbell Rows: 4 sets of 6-8 reps
- Overhead Shoulder Press: 3 sets of 8-10 reps
- Pull-Ups (or Lat Pulldown): 3 sets of 8-12 reps
- Dumbbell Curls: 3 sets of 10-12 reps
- Tricep Dips: 3 sets to failure
Day 2: Lower Body
- Squats: 4 sets of 6-8 reps
- Deadlifts: 4 sets of 6-8 reps
- Leg Press: 3 sets of 10-12 reps
- Lunges: 3 sets of 10 reps per leg
- Leg Curls: 3 sets of 10-12 reps
- Calf Raises: 4 sets of 15-20 reps
Tips for Success
- Focus on progressive overload to build strength and muscle.
- Ensure you are lifting an appropriate weight that challenges you but allows for good form.
- Rest at least one day between each workout session for muscle recovery.