Upper/Lower (3-day split)

This workout program is designed to build and strengthen the entire body by alternating upper and lower body training days. The plan includes three weekly strength training sessions, complemented by rest days to maximize recovery and muscle growth. On upper body days, we target pressing, pulling, and shoulder-stabilizing muscles, with a focus on progressive overload, maintaining muscle balance, and preventing injuries. On lower body days, the focus shifts to the quads, glutes, and calves, using a combination of squat-based, hip-hinge, and isolation exercises.

The full-body day works all major muscle groups with big compound lifts (e.g., squats, bench press, rows) to improve overall strength, boost metabolism, and enhance functional fitness.

Advanced lifters should start each workout with exercises targeting their weakest muscle groups to maximize progress. For home training with limited weights, slow and controlled execution (e.g., 3–4 sec concentric + 4–10 sec hold + 3–4 sec eccentric) can help maintain progressive overload. On rest days, active recovery such as walking, mobility work, or stretching is recommended to improve circulation and joint health.

Plan – Week 01

Day 1 – Upper Body

Barbell Bench Press – 4×8-10
Tip: Squeeze your shoulder blades together and keep your feet firmly on the floor. Lower the bar controlled, avoid bouncing it off your chest.

Bent-over Barbell Row – 4×8-10
Tip: Keep your back straight and avoid rounding. Pull your elbows back, don’t focus on lifting with your wrists.

Dumbbell Overhead Press – 3×10-12
Tip: Keep your core tight and avoid overarching your lower back. Move the weights smoothly without jerking.

Dumbbell Lateral Raise – 3×12-15
Tip: Lift the weights controlled, don’t use momentum. Pause briefly at shoulder height.

Dumbbell Bicep Curl – 3×10-12
Tip: Keep your elbows fixed by your sides, avoid swinging your torso.

Overhead Dumbbell Triceps Extension – 3×10-12
Tip: Keep your elbows close together, don’t let them flare out during the movement.

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Day 2 – Rest

Advice: Go for a light walk (30–45 minutes) to increase blood flow and reduce muscle soreness.
Perform 10–15 minutes of mobility exercises focusing on shoulders, back, and hips. Stay well hydrated (2.5–3 liters of water).

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Day 3 – Lower Body

Barbell Squat – 4×8-10
Tip: Keep your core tight and let your knees follow the direction of your toes. Squat down as low as you can maintain stability.

Romanian Deadlift with Barbell – 4×8-10
Tip: Keep knees slightly bent and back straight. Initiate the movement from your hips, not your lower back.

Dumbbell Forward Lunge – 3×10-12 per leg
Tip: Keep your torso upright and lower your back knee close to the ground without touching it.

Barbell Hip Thrust – 3×12-15
Tip: Fully extend your hips and squeeze your glutes at the top for 1–2 seconds.

Standing Calf Raise on Machine – 4×12-15
Tip: Use full range of motion: lower your heels fully and raise up on your toes completely.

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Day 4 – Rest

Advice: Perform light yoga or stretching focused on the lower body. Use a foam roller if available on your thighs and glutes. Include a calm 20–30 minute walk in the evening.

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Day 5 – Full Body

Front Squat with Barbell – 4×8-10
Tip: Maintain an upright torso and high elbows. This targets your quads and core more intensely.

Dumbbell Bench Press – 4×8-10
Tip: Lower the dumbbells down to chest level and press back up with control.

Pull-Ups (or Lat Pulldown) – 4×8-10
Tip: Use a full range of motion, bringing your chest as close to the bar as possible.

Romanian Deadlift with Dumbbells – 3×10-12
Tip: Feel the stretch in your glutes and hamstrings. Avoid overextending your lower back.

Bent-over Dumbbell Rear Delt Raise – 3×12-15
Tip: Targets the rear shoulders; perform with controlled movement without swinging.

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Day 6 – Rest

Advice: Engage in active recovery such as cycling, walking, or light swimming. Spend 10 minutes doing deep breathing and relaxation to reduce stress.

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Day 7 – Rest

Advice: Prioritize restful recovery. Aim for 7–9 hours of quality sleep and prepare healthy meals for the upcoming week.

Plan – Week 02

Day 1 – Upper Body

Barbell Bench Press – 4×9-11
Tip: Keep your shoulders stable and avoid lowering the bar too deep to prevent injury. Use controlled breathing: inhale while lowering, exhale while pressing up.
Bent-over Dumbbell Row – 4×9-11
Tip: Maintain a straight back and avoid rounding. Focus on engaging your back muscles as you pull the weights.
Machine or Dumbbell Overhead Press – 3×11-13
Tip: Keep your core tight and avoid using momentum. Pause briefly at the bottom to improve control.
Bent-over Dumbbell Lateral Raise – 3×14-16
Tip: Perform slowly and controlled, targeting the rear delts. Avoid letting your elbows drift forward.
Concentration Bicep Curl – 3×11-13
Tip: Sit down and support your elbow on your thigh to isolate the biceps and prevent swinging.
Triceps Pushdown on Cable – 3×11-13
Tip: Keep your elbows close to your body and squeeze your triceps at the bottom of the movement. Avoid snapping the cable back.

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Day 2 – Rest

Advice: Take a 40–50 minute easy walk or use an elliptical at low intensity. Focus on stretching your chest and shoulders to counteract the previous day’s work. Incorporate 10 minutes of breathing exercises to support recovery.

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Day 3 – Lower Body

Goblet Squat or Front Squat – 4×9-11
Tip: Keep your chest open and back straight. Make sure your knees track properly and squat as deep as your stability allows.
Romanian Deadlift with Dumbbells – 4×9-11
Tip: Initiate movement from your hips with a straight back. Feel the stretch in your hamstrings, avoid rounding your lower back.
Reverse Lunge with Dumbbells – 3×11-13 per leg
Tip: Maintain an upright torso. Lower your back knee close to the ground without touching it.
Single-Leg Hip Thrust – 3×12-14 per leg
Tip: This is a more challenging variation—fully extend your hips and squeeze your glutes at the top.
Seated Calf Raise Machine – 4×14-16
Tip: Use a full range of motion, pausing briefly at the top to maximize contraction.

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Day 4 – Rest

Advice: Perform dynamic stretches such as hip circles and leg swings to improve mobility. Use a foam roller on your thighs and glutes if possible. Stay hydrated and aim for an early bedtime.

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Day 5 – Full Body

Barbell Squat – 4×9-11
Tip: Focus on depth and maintaining core tightness. Keep your feet firmly planted throughout.
Dumbbell Bench Press – 4×9-11
Tip: Move with even tempo and avoid letting the weights touch at the top.
Pull-Ups (or Lat Pulldown) – 4×9-11
Tip: Engage your back muscles fully and hold the top position for 1–2 seconds.
Barbell Romanian Deadlift – 3×11-13
Tip: Feel the hamstrings and glutes working, avoid excessive lower back arching.
Bent-over Dumbbell Rear Delt Raise – 3×14-16
Tip: Perform slowly and controlled, avoid swinging the weights.

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Day 6 – Rest

Advice: Active recovery day: light cycling, swimming, or walking. Spend 15 minutes on relaxation breathing and body awareness. Consume antioxidant-rich foods to support muscle recovery.

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Day 7 – Rest

Advice: Prioritize quality sleep (7-9 hours) and consume recovery-supporting foods (proteins, vegetables, healthy fats). Plan and prepare nutrient-dense meals for the upcoming week.

Plan – Week 03

Day 1 – Upper Body

Barbell Bench Press – 4×10-12
Tip: Focus on stable shoulders and controlled breathing. Avoid flaring your elbows too wide to prevent shoulder injuries.
Bent-over Dumbbell Row – 4×10-12
Tip: Keep your back straight and pull your elbows back to squeeze your shoulder blades. Avoid jerky movements.
Dumbbell Overhead Press – 3×12-14
Tip: Keep your core tight and perform the movement slowly, especially the lowering (eccentric) phase.
Bent-over Dumbbell Lateral Raise – 3×15-17
Tip: Avoid using momentum; focus on actively contracting the muscles.
Concentration Bicep Curl – 3×12-14
Tip: Sit down and support your elbow on your thigh to isolate the biceps and prevent body sway.
Cable Triceps Pushdown – 3×12-14
Tip: Keep your elbows stable and maintain control throughout the movement. Avoid snapping the cable back.

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Day 2 – Rest

Advice: Do at least 45 minutes of light walking or low-intensity cardio (e.g., cycling). Spend time stretching, especially your chest and shoulder muscles. Try relaxation breathing to reduce stress.

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Day 3 – Lower Body

Front Squat with Barbell – 4×10-12
Tip: Keep your torso tight, elbows high, and ensure knees track properly. Work on depth while maintaining control.
Romanian Deadlift with Dumbbells – 4×10-12
Tip: Initiate from the hips with a straight back. Feel the stretch in your hamstrings and avoid excessive lower back arching.
Reverse Lunge with Dumbbells – 3×12-14 per leg
Tip: Maintain a stable torso and controlled movement. The back knee should approach but not touch the ground.
Single-Leg Hip Thrust – 3×13-15 per leg
Tip: Focus on maximum glute contraction at the top, hold for 1-2 seconds.
Seated Calf Raise Machine – 4×15-17
Tip: Use the full range of motion and hold the contraction briefly at the top.

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Day 4 – Rest

Advice: Perform dynamic stretches (e.g., hip circles, leg swings) to improve mobility. Use a foam roller on your thighs and glutes if available. Stay hydrated and aim for early bedtime.

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Day 5 – Full Body

Barbell Squat – 4×10-12
Tip: Focus on depth and keeping your core tight. Keep your feet firmly planted.
Dumbbell Bench Press – 4×10-12
Tip: Maintain an even tempo and avoid letting the weights touch at the top.
Pull-Ups or Lat Pulldown – 4×10-12
Tip: Engage your back muscles fully and hold the top position for 2 seconds.
Barbell Romanian Deadlift – 3×12-14
Tip: Feel your glutes and hamstrings working, avoid excessive lower back arching.
Bent-over Dumbbell Rear Delt Raise – 3×15-17
Tip: Perform slowly and controlled, avoiding momentum.

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Day 6 – Rest

Advice: Active recovery recommended: light cycling, swimming, or walking. Spend 15 minutes on relaxation breathing and body awareness. Consume antioxidant-rich foods to aid recovery.

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Day 7 – Rest

Advice: Prioritize quality sleep (7-9 hours) and consume nutrient-rich recovery foods (proteins, vegetables, healthy fats). Prepare healthy meals for the upcoming week to support your training results.

Plan – Week 04

Day 1 – Upper Body

Barbell Bench Press – 4×10-12
Tip: Keep your shoulders stable and focus on deep, controlled breathing. Avoid flaring your elbows too wide to prevent shoulder joint issues.
Bent-over Dumbbell Row – 4×10-12
Tip: Keep your back straight throughout, pull your elbows back to squeeze your shoulder blades. Avoid jerky movements and focus on muscle engagement.
Dumbbell Overhead Press – 3×12-14
Tip: Keep your core tight and perform the movement slowly, especially the lowering (eccentric) phase.
Bent-over Dumbbell Lateral Raise – 3×15-17
Tip: Avoid using momentum; focus on actively contracting the muscles during the movement.
Concentration Bicep Curl – 3×12-14
Tip: Sit down and support your elbow on your thigh to isolate the biceps and prevent using your body to help.
Cable Triceps Pushdown – 3×12-14
Tip: Keep your elbows stable and maintain control throughout the movement. Avoid snapping the cable back.

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Day 2 – Rest

Advice: Spend 45-50 minutes walking or doing low-intensity cardio (e.g., cycling). Stretch thoroughly, especially your chest and shoulders. Try relaxation breathing to reduce stress.

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Day 3 – Lower Body

Front Squat with Barbell – 4×10-12
Tip: Keep your torso tight, elbows high, and ensure your knees track properly. Work on depth while maintaining control.
Romanian Deadlift with Dumbbells – 4×10-12
Tip: Initiate the movement from your hips with a straight back. Feel the stretch in your hamstrings and avoid excessive lower back arching.
Reverse Lunge with Dumbbells – 3×12-14 per leg
Tip: Maintain a stable torso and controlled movement. The back knee should approach but not touch the ground.
Single-Leg Hip Thrust – 3×13-15 per leg
Tip: Focus on maximum glute contraction at the top, hold for 1-2 seconds.
Seated Calf Raise Machine – 4×15-17
Tip: Use a full range of motion and hold the contraction briefly at the top.

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Day 4 – Rest

Advice: Perform dynamic stretches (e.g., hip circles, leg swings) to improve mobility. Use a foam roller on your thighs and glutes if available. Stay hydrated and aim for an early bedtime.

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Day 5 – Full Body

Barbell Squat – 4×10-12
Tip: Focus on depth and keeping your core tight. Keep your feet firmly planted.
Dumbbell Bench Press – 4×10-12
Tip: Maintain an even tempo and avoid letting the weights touch at the top.
Pull-Ups or Lat Pulldown – 4×10-12
Tip: Engage your back muscles fully and hold the top position for 2 seconds.
Barbell Romanian Deadlift – 3×12-14
Tip: Feel your glutes and hamstrings working, avoid excessive lower back arching.
Bent-over Dumbbell Rear Delt Raise – 3×15-17
Tip: Perform slowly and controlled, avoiding momentum.

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Day 6 – Rest

Advice: Active recovery day: light cycling, swimming, or walking. Spend 15 minutes on relaxation breathing and body awareness. Consume antioxidant-rich foods to aid recovery.

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