Upper/Lower Split for Beginners
Systematic 4-day split for optimal muscle development in beginners
Day 1
5 exercises- Dumbbell Bench Press3 × 8-10
RPE 7-8. Slow and controlled.
- Seated Dumbbell Shoulder Press3 × 8-10
RPE 7-8. Shoulder blades together.
- Incline Dumbbell Press3 × 10-12
RPE 7. Push chest up.
- Triceps Pushdown (Bar)3 × 10-12
RPE 8. Elbows fixed.
- Dumbbell Lateral Raise3 × 12-15
RPE 8. Light weights.
Day 2
5 exercises- Goblet Squat3 × 10-12
RPE 7-8. Aim for full depth.
- Romanian Deadlift (RDL)3 × 8-10
RPE 7-8. Hip hinge movement.
- Dumbbell Reverse Lunge3 × 10-12
RPE 7. Each leg separately.
- Glute Bridge3 × 12-15
RPE 8. Squeeze glutes.
- Standing Calf Raise (Machine)3 × 15-20
RPE 8. Pause at top.
Day 3
5 exercises- Wide-Grip Lat Pulldown (to Front)3 × 8-10
RPE 7-8. Pull to chest.
- Seated Cable Row3 × 10-12
RPE 7-8. Squeeze shoulder blades.
- One-Arm Dumbbell Row3 × 10-12
RPE 7. Each arm separately.
- Standing Cable Bicep Curl3 × 10-12
RPE 8. Full range of motion.
- Face Pull3 × 12-15
RPE 7. Pull to forehead.
Day 4
5 exercises- Leg Press3 × 12-15
RPE 7-8. Controlled descent.
- Lying Leg Curl3 × 10-12
RPE 8. Pause at end.
- Leg Extension3 × 12-15
RPE 8. Lower slowly.
- Seated Calf Raise3 × 15-20
RPE 8. Full stretch.
- Plank3 × 30-45s
Keep body straight.
MS-RUUD
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