Upper/Lower Split
Upper/Lower Split is a free 1-week training program template with 4 workout days. Train smarter with our Upper/Lower Split workout plan. Target muscle groups efficiently with 4-day routines for strength and hypertrophy gains. Copy it into Superset for free, change any week, swap exercises, and assign it to clients. They follow each workout, log sets, and message their coach in.
Week 1
Day 1: Upper
- Warm-up
- Barbell Bench Press
- Bent Over Barbell Row
- Standing Barbell Overhead Press
- Chin Ups
- Chest Fly Machine
- EZ Bar Bicep Curls
- Tricep Pushdowns
Day 2: Lower
- Warm-up
- Barbell Back Squat
- Barbell Romanian Deadlift
- Bulgarian Split Squat
- Lying Hamstring Curl
- Seated Leg Extension
Day 3: Upper
- Warm-up
- Pull Ups
- Barbell Incline Bench Press
- Seated Dumbbell Shoulder Press
- Cable Pull Through
- Barbell Bicep Curl
- Push-Up
Day 4: Lower
- Warm-up
- Leg Press
- Nordic Curls
- Dumbbell Walking Lunges
- Hanging Leg Raise