Upper/Lower Split for Balanced Muscle Development
Improved 4-day split with optimal recovery between training sessions
Day 1
6 exercises- Barbell Bench Press (Medium Grip)4 × 6-8
RPE 7-8. Main lift with heavier weight.
- Incline Dumbbell Press3 × 8-10
RPE 8. Controlled movement, full ROM.
- Seated Dumbbell Shoulder Press3 × 10-12
RPE 7-8. Activate shoulders.
- Dumbbell Lateral Raise3 × 12-15
RPE 8-9. To shoulder height, no higher.
- Triceps Pushdown (Bar)3 × 10-12
RPE 8. Keep elbows fixed.
- Lying Dumbbell Triceps Extension3 × 10-12
RPE 8-9. Slow negative phase.
Day 2
6 exercises- Barbell Back Squat4 × 6-8
RPE 7-8. Main lift for quads and glutes.
- Romanian Deadlift (RDL)3 × 8-10
RPE 7-8. Hip hinge movement pattern.
- Dumbbell Reverse Lunge3 × 10-12 je Seite
RPE 7-8. Step back, knee behind toes.
- Lying Leg Curl3 × 10-12
RPE 8. Isolate hamstrings.
- Barbell Hip Thrust3 × 12-15
RPE 8-9. Maximum glute activation.
- Plank3 × 30-60s
Core stability. Maintain body tension.
Day 3
6 exercises- Pull-Up4 × 6-10
RPE 7-8. Assisted or negative if needed.
- Chest-Supported T-Bar Row3 × 8-10
RPE 8. Squeeze shoulder blades together.
- Seated Cable Row3 × 10-12
RPE 8. Maintain upright posture.
- Cable Rear Delt Fly3 × 12-15
RPE 8-9. Activate rear deltoids.
- EZ-Bar Curl3 × 10-12
RPE 8. Wrist-friendly.
- Dumbbell Hammer Curl3 × 10-12
RPE 8-9. Neutral grip position.
Day 4
6 exercises- Romanian Deadlift (RDL)4 × 6-8
RPE 7-8. Heavier than Day 2.
- Leg Press3 × 10-12
RPE 8. Knee-friendly quad work.
- Seated Leg Curl3 × 12-15
RPE 8-9. Maximum hamstring stimulation.
- Dumbbell Forward Lunge3 × 10-12 je Seite
RPE 7-8. Unilateral leg work.
- Standing Calf Raise (Machine)3 × 15-20
RPE 8-9. Full ROM, pause at top.
- Side Bridge (Side Plank)3 × 30-45s je Seite
Lateral core stability.
MS-2M8D
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