Upper Lower Split Routine

6 exercisesAbout 45 minIntermediate

1. 1

   Barbell Bench Press

   3 × 6 to 10 repsChest

   How to do it

   1. Lie on the bench with your eyes under the bar and your feet flat on the floor.
   2. Hold the bar a little wider than your shoulders and squeeze your shoulder blades together.
   3. Lower the bar slowly to the middle of your chest.
   4. Press it back up until your arms are almost straight.
   5. Start light, and use a spotter or the safety bars.
2. 2

   Barbell Bent Over Row

   3 × 6 to 10 repsMiddle back

   How to do it

   1. Hold the bar with your hands a little wider than your shoulders, feet hip-width apart.
   2. Push your hips back and tip your chest forward until your back is flat. Tighten your stomach.
   3. Pull the bar to your lower ribs, keeping it close to your body.
   4. Lower it slowly until your arms are straight.
   5. Go lighter than you think. If your back rounds or you have to jerk the bar up, the weight is too heavy.
3. 3

   Barbell Standing Military Press

   3 × 6 to 10 repsShoulders

   How to do it

   1. Position the barbell at shoulder height with a grip slightly wider than shoulder width.
   2. Brace your core and glutes, feet hip-width apart with a slight forward lean.
   3. Press the bar straight overhead until your elbows lock out, driving through your legs.
   4. Keep your head neutral and avoid excessive lower back arch as the bar passes your face.
   5. Lower the bar back to shoulder height with control under tension.
   6. Repeat for reps without bouncing the bar off your shoulders.
4. 4

   Cable Pulldown

   3 × 8 to 12 repsLats

   How to do it

   1. Sit with your thighs under the pads and hold the bar a little wider than your shoulders.
   2. Lean back slightly and pull the bar down to the top of your chest, elbows driving down.
   3. Squeeze your shoulder blades down and together at the bottom.
   4. Let the bar rise slowly until your arms are straight.
   5. Do not swing your body to move the weight. If you have to, go lighter.
5. 5

   Barbell Curl

   3 × 10 to 15 repsBiceps

   How to do it

   1. Stand upright with feet shoulder-width apart, barbell at arm's length with palms facing forward.
   2. Keep elbows pinned to your sides throughout the movement.
   3. Curl the bar upward by bending at the elbows until the barbell reaches chest height.
   4. Pause briefly at the top with biceps fully contracted.
   5. Lower the barbell with control back to the starting position without locking elbows.
6. 6

   Cable Pushdown

   3 × 10 to 15 repsTriceps

   How to do it

   1. Stand facing the machine with feet shoulder-width apart, knees slightly bent.
   2. Grip the rope or bar at upper chest height with elbows tucked close to your ribs.
   3. Press downward by extending your elbows, driving your hands toward your thighs.
   4. Pause briefly at full elbow extension with triceps fully contracted.
   5. Control the weight back to chest height, stopping short of full elbow flexion.

6 exercisesAbout 45 minIntermediate

1. 1

   Barbell Squat

   3 × 6 to 10 repsQuadriceps

   How to do it

   1. Position barbell across upper back, feet shoulder-width apart.
   2. Descend by bending knees and hips, keeping chest upright and core braced.
   3. Lower until thighs reach parallel or below, knees tracking over toes.
   4. Drive through mid-foot and heels to stand, extending hips and knees together.
   5. Maintain neutral spine throughout, elbows slightly forward under the bar.
2. 2

   Barbell Romanian Deadlift

   3 × 8 to 12 repsHamstrings, Glutes

   How to do it

   1. Stand with your feet hip-width apart, holding the bar in front of your thighs.
   2. Soften your knees and tighten your stomach.
   3. Push your hips back and slide the bar down your legs, keeping your back flat.
   4. Stop when you feel a stretch in the backs of your thighs, usually just below the knee.
   5. Squeeze your bottom to stand back up. Start light: if your back rounds, the weight is too heavy.
3. 3

   Leg Press (45 degree)

   3 × 8 to 12 repsQuadriceps, Glutes

   How to do it

   1. Sit with your back and head against the pad, feet flat on the platform about shoulder-width apart.
   2. Release the safety handles and bend your knees to lower the platform toward you.
   3. Go down as far as you can while your lower back stays against the pad.
   4. Push through your whole foot to straighten your legs, without locking your knees.
   5. Machines vary by brand, so yours may look a little different from the video.
4. 4

   Seated Hamstring Curl

   3 × 10 to 15 repsHamstrings

   How to do it

   1. Set the machine so your knees line up with its pivot and the pad sits just above your heels.
   2. Sit back against the pad and lower the thigh pad to hold your legs in place.
   3. Bend your knees to pull the pad down and back as far as you can.
   4. Let it return slowly, stopping just before your legs are fully straight.
   5. Machines vary by brand, so yours may look a little different from the video.
5. 5

   Barbell Standing Calf Raise

   3 × 12 to 20 repsCalves

   How to do it

   1. Position feet hip-width apart beneath the barbell, resting it across your upper back and shoulders.
   2. Grip the bar with hands slightly wider than shoulders, elbows slightly bent.
   3. Press through the balls of your feet to drive your heels up, rising onto your toes.
   4. Hold the top position briefly with full calf contraction.
   5. Lower heels back to the floor under control without fully relaxing the calf tension.
6. 6

   Cable Kneeling Crunch

   3 × 10 to 15 repsAbdominals

   How to do it

   1. Kneel facing the cable machine with the rope attachment at upper chest height, holding both ends near your collarbone.
   2. Brace your core and drive your elbows down toward your hips, crunching forward from the waist.
   3. Keep your hips stationary and let the contraction pull the rope down in a controlled arc.
   4. Lower until you feel full abdominal tension, then return to upright without relaxing fully between reps.

6 exercisesAbout 45 minIntermediate

1. 1

   Dumbbell Bench Press

   3 × 8 to 12 repsChest

   How to do it

   1. Lie on your back on a flat bench, feet flat on the floor, a dumbbell in each hand by your chest.
   2. Squeeze your shoulder blades together and keep them on the bench.
   3. Press the dumbbells up until your arms are almost straight.
   4. Lower them slowly back to the sides of your chest.
2. 2

   Dumbbell Single Arm Bent Over Row

   3 × 8 to 12 repsMiddle back

   How to do it

   1. Hold a dumbbell in one hand. Rest the other hand on your knee, a bed, a sofa arm or a bench.
   2. Push your hips back and tip your chest forward until your back is flat, close to level with the floor.
   3. Tighten your stomach and pull the dumbbell up toward your hip, elbow close to your side.
   4. Lower it slowly until your arm is straight.
   5. Keep your back still. Do not twist to lift the weight. Do all reps, then switch arms.
3. 3

   Dumbbell Seated Shoulder Press

   3 × 8 to 12 repsShoulders

   How to do it

   1. Sit on a chair or bench with a backrest, feet flat on the floor.
   2. Hold the dumbbells at shoulder height, palms facing forward.
   3. Tighten your stomach and press the dumbbells up until your arms are almost straight.
   4. Lower them slowly back to shoulder height.
   5. Keep your back against the backrest. Do not lean back to push the weight up.
4. 4

   Dumbbell Incline Bench Press

   3 × 8 to 12 repsChest

   How to do it

   1. Set an incline bench to 30-45 degrees, sit back with dumbbells at shoulder height, elbows bent and slightly forward.
   2. Press dumbbells upward and slightly inward until arms nearly lock out.
   3. Keep chest up and shoulders packed into the bench throughout the movement.
   4. Lower dumbbells under control to chest level, maintaining a stable incline position.
5. 5

   Dumbbell Biceps Curl

   3 × 10 to 15 repsBiceps

   How to do it

   1. Stand tall with a dumbbell in each hand, arms straight, palms facing forward.
   2. Keep your elbows by your sides and curl the dumbbells up toward your shoulders.
   3. Pause at the top, then lower slowly until your arms are straight.
   4. Do not swing your body to lift the weight. If you have to, go lighter.
6. 6

   Dumbbell Lying Triceps Extension

   3 × 10 to 15 repsTriceps

   How to do it

   1. Lie supine on a flat bench with feet planted on the floor.
   2. Hold a dumbbell in both hands, arms extended perpendicular to your body.
   3. Lower the dumbbell by bending at the elbows, tracking behind your head in an arc.
   4. Keep upper arms stationary and elbows tucked at a constant angle.
   5. Extend your elbows to return the dumbbell to the starting position.

6 exercisesAbout 45 minIntermediate

1. 1

   Dumbbell Goblet Squat

   3 × 8 to 12 repsQuadriceps

   How to do it

   1. Hold one dumbbell upright against your chest, both hands under the top end.
   2. Stand with your feet about shoulder-width apart and tighten your stomach.
   3. Sit your hips back and down until your thighs are level with the floor, or lower if your heels stay down and your chest stays up.
   4. Push the floor away to stand back up.
   5. Keep the dumbbell against your chest the whole time.
2. 2

   Dumbbell Romanian Deadlift

   3 × 8 to 12 repsHamstrings, Glutes

   How to do it

   1. Stand with your feet hip-width apart, a dumbbell in each hand in front of your thighs.
   2. Soften your knees and tighten your stomach.
   3. Push your hips back and let the dumbbells slide down your legs, keeping your back flat.
   4. Go down until you feel a stretch in the backs of your thighs, usually around knee height.
   5. Squeeze your bottom to stand back up. Stop if you feel it in your lower back.
3. 3

   Dumbbell Walking Lunge

   3 × 8 to 12 repsQuadriceps

   How to do it

   1. Hold dumbbells at sides with a neutral grip, feet hip-width apart.
   2. Step forward with one leg, lowering hips until both knees bend to approximately 90 degrees.
   3. Front knee stays over ankle, back knee nearly touches the ground.
   4. Drive through front heel to stand and step forward with the opposite leg.
   5. Maintain upright torso and controlled pace throughout the walk.
4. 4

   Dumbbell Hip Thrust

   3 × 8 to 12 repsGlutes

   How to do it

   1. Sit on the floor with your upper back against the long edge of a bench, knees bent, feet flat.
   2. Put a folded towel or mat over your hips, then the dumbbell on top, held with both hands. The weight digs in without one.
   3. Tighten your stomach and push through your heels to lift your hips until your body is level with the bench.
   4. Squeeze your bottom at the top, then lower slowly.
   5. Keep your chin tucked. Stop if you feel it in your lower back rather than your bottom.
5. 5

   Dumbbell Standing Calf Raise

   3 × 12 to 20 repsCalves

   How to do it

   1. Stand tall with a dumbbell in each hand, or one dumbbell and a hand on a wall for balance.
   2. Stand flat on the floor, or with the balls of your feet on a step for more range.
   3. Rise up onto your toes as high as you can and pause.
   4. Lower your heels slowly.
6. 6

   Dead Bug

   3 × 10 to 15 repsAbdominals

   How to do it

   1. Lie on your back. Lift your knees above your hips, bent at a right angle, and reach both arms up to the ceiling.
   2. Brace: tighten your stomach as if someone is about to poke it, and keep breathing. Your lower back should feel relaxed, not tense.
   3. Slowly lower one arm behind your head and straighten the opposite leg toward the floor. Only go as low as you can without your back arching.
   4. Bring them back to the start, then switch sides.
   5. Stop if you feel strain in your lower back or neck.