Upper / Lower Split (Demo)
A sample plan. When you adopt one for real, you get your own copy to reshape however you like.
Day 1 · Upper Body
- Barbell Bench PressChest4 × 6–8
- Bent-Over RowBack4 × 8–10
- Overhead PressShoulders3 × 8–10
- Lat PulldownBack3 × 10–12
Day 2 · Lower Body
- Back SquatQuads4 × 5–8
- Romanian DeadliftHamstrings3 × 8–10
- Leg PressQuads3 × 10–12
- Standing Calf RaiseCalves4 × 12–15