UPPER / LOWER PROGRAM

Barbell, Dumbbells, Resistance Band, Pull-up Dip Bar, Bench

The workout split below is the one that has worked best for me based on my goals, schedule, and recovery. While I personally find it effective, everyone is different, so feel free to follow it exactly as written or modify it to better suit your own needs, preferences, and training experience.

Learn the lifts · 3×/week

3 days / week

40–45 min

The upper/lower split trains each muscle group twice per week — the minimum effective frequency for beginners. Each session focuses on mastering one or two fundamental movement patterns before loading them heavy. Form first, weight second.

📅 Mon · Wed · Fri (alternate Upper/Lower/Upper)

UPPER A Push + Pull

Band Pull-Apart Warm-Up — 2 × 20 reps

Barbell Bench Press — 4 sets × 8 reps

Dumbbell Row (Single Arm) — 4 sets × 10 reps each

Band Face Pulls — 3 × 20 reps

LOWER A Quad + Posterior

Hip Circle + Leg Swing Warm-Up — 2 min

Barbell Back Squat — 4 sets × 8 reps

Romanian Deadlift (Dumbbell) — 3 sets × 10 reps

Dumbbell Walking Lunge — 3 sets × 12 steps each leg

Glute Bridge (Barbell) — 3 sets × 15 reps

4 days / Upper A · Upper B · Lower A · Lower B

4 days / week

45–55 min

The classic 4-day upper/lower split. Separates upper days into Push-dominant (A) and Pull-dominant (B), and lower days into Quad-dominant (A) and Posterior chain-dominant (B). Each muscle group trained twice per week at different angles and rep ranges.

📅 Mon (Upper A) · Tue (Lower A) · Thu (Upper B) · Fri (Lower B)

UPPER A Push Dominant

Barbell Bench Press (Heavy) — 5 sets × 5 reps

Incline Dumbbell Press — 4 sets × 10 reps

Overhead Press (Barbell, Standing) — 4 sets × 8 reps

Dip (Chest-Focused) — 4 sets × max reps

Band Tricep Superset — 3 supersets × 15 pushdown + 15 overhead

LOWER A Quad Dominant

Barbell Back Squat (Heavy) — 5 sets × 5 reps

Barbell Front Squat — 3 sets × 8 reps

Bulgarian Split Squat — 4 sets × 10 reps each leg

Leg Curl (Band) — 3 sets × 15 reps

Barbell Calf Raise — 4 × 15 reps

UPPER B Pull Dominant

Barbell Row (Bent-Over) — 5 sets × 5 reps

Pull-Ups — 4 sets × 6–8 reps

Dumbbell Chest-Supported Row — 4 sets × 12 reps

Barbell Bicep Curl — 4 sets × 10 reps

Band Face Pulls (High Volume) — 4 × 25 reps

LOWER B Posterior Chain

Barbell Conventional Deadlift — 5 sets × 5 reps

Barbell Hip Thrust — 4 sets × 10 reps

Romanian Deadlift (Dumbbell) — 4 sets × 12 reps

Nordic Hamstring Curl — 3 sets × 5–8 reps

Band Abductor Walk — 3 × 20 steps each direction

5 days / wave loading · Mon–Fri

5 days / week

50–65 min

Five-day upper/lower with a dedicated Power day on Friday. Uses wave loading on primary lifts (alternating heavy/moderate weeks), advanced accessory work, and technique refinements. Designed for lifters who have mastered all intermediate movements.

📅 Mon (Upper A) · Tue (Lower A) · Wed (Upper B) · Thu (Lower B) · Fri (Full Power)

UPPER A Horizontal Push/Pull

Barbell Bench Press — Wave: 3 × 5 / 3 × 3 / 3 × 1 (across 2 weeks)

Weighted Dip (Chest Focused) — 4 sets × 8 reps

Barbell Row (Pendlay) — 5 sets × 5 reps

Dumbbell Fly (Loaded Stretch) — 3 sets × 10 reps (4-sec lowering)

Band Pull-Apart Triset — 3 trisets × 15+15+15 reps

LOWER A Squat Focused

Barbell Front Squat (Wave Load) — Wave: 3×5 / 3×3 / 3×1 across weeks

Sumo Squat — 3 sets × 4 reps (3-sec pause)

Bulgarian Split Squat — 4 sets × 8 reps each leg

Leg Extension (Dumbbell) — 3 sets x 10 reps