Training splits / Weekly plan
Upper / lower split
Alternate two upper-body and two lower-body workouts. Compound lifts start each session, followed by focused accessory work for a practical muscle-building week.
Your training week
Upper body A
6| Exercises | Sets × Reps | Rest |
|---|---|---|
 Barbell bench pressSee technique ↗ | 3 × 6–8 | 150sec |
 Barbell bent-over rowSee technique ↗ | 3 × 8–10 | 120sec |
 Seated dumbbell shoulder pressSee technique ↗ | 3 × 8–12 | 90sec |
 Lat pulldownSee technique ↗ | 3 × 8–12 | 90sec |
 Dumbbell biceps curlSee technique ↗ | 2 × 10–15 | 60sec |
 Cable triceps pushdownSee technique ↗ | 2 × 10–15 | 60sec |
Lower body A
5| Exercises | Sets × Reps | Rest |
|---|---|---|
 Barbell squatSee technique ↗ | 3 × 6–8 | 180sec |
 Romanian deadliftSee technique ↗ | 3 × 8–10 | 150sec |
 45-degree leg pressSee technique ↗ | 3 × 8–12 | 90sec |
 Lying leg curlSee technique ↗ | 3 × 10–15 | 75sec |
 Forearm plankSee technique ↗ | 3 × 30–45sec | 60sec |
Upper body B
6| Exercises | Sets × Reps | Rest |
|---|---|---|
 Incline dumbbell pressSee technique ↗ | 3 × 8–12 | 90sec |
| Lat pulldownSee technique ↗ | 3 × 8–12 | 90sec |
 Dumbbell bent-over rowSee technique ↗ | 3 × 8–12 | 90sec |
 Dumbbell lateral raiseSee technique ↗ | 3 × 12–15 | 60sec |
| Dumbbell biceps curlSee technique ↗ | 2 × 10–15 | 60sec |
| Cable triceps pushdownSee technique ↗ | 2 × 10–15 | 60sec |
Lower body B
5| Exercises | Sets × Reps | Rest |
|---|---|---|
| Romanian deadliftSee technique ↗ | 3 × 6–8 | 180sec |
 Goblet squatSee technique ↗ | 3 × 8–12 | 90sec |
 Dumbbell lungeSee technique ↗ | 3 × 8–10each side | 90sec |
| Lying leg curlSee technique ↗ | 3 × 10–15 | 75sec |
| Forearm plankSee technique ↗ | 3 × 30–45sec | 60sec |
Exercise demonstrations by Exercise Library ↗
Training notes
How to use this plan
Train upper and lower body on consecutive days, then recover before the second pair. Keep lower A and lower B separate: they emphasize different main lifts. You can move the days while preserving the rest pattern.
Before you start
Start with 5–8 minutes of easy movement, then rehearse the first exercises with lighter loads. The listed sets are working sets; warm-up sets are additional. Choose loads that leave about 2 good repetitions in reserve.
Make progress
Start at the lower end of the repetition range. When every set reaches the top of the range with controlled technique, increase the load by the smallest available step. If technique changes or recovery drops, keep the load or reduce a set. Record what you do and review after 4–6 weeks.
These are general training templates. Adjust them to your experience and recovery. Stop an exercise if it causes pain.