Upper Body/Lower Body Split Workout Routine

by admin on 2:42 AM

This upper body/lower body split workout routine is a 4 day split working out upper body one day and lower body the other. This is one of my favorite workout routines as it allows you to work every muscle group twice a week. This 4 day upper body/lower body split workout routine is in the muscle hypertrophy phase. There are also strength and endurance workouts already posted to the “workout” section of the site as well. I did not include the amount of weight needed for each exercise. Everyone’s different so pick a weight that you can complete the number of reps for each set.

Also, on day 4 of this workout routine is a circuit of upper body and ab exercises which means there is no rest and you should move from one upper body exercise to the next without stopping. After one whole circuit is complete, take a 2 minute rest before repeating it again for a total of 3 sets.

Gain size with this upper body/lower body split workout routine.

Day 1 – Lower Body Workout Routine + Ab Exercises

  • Hack Squat – 3 sets of 10 reps with 90 seconds rest between sets
  • Romanian Deadlift – 3 sets of 10 reps with 90 seconds rest between setsupper body lower body split romanian deadlifts Upper Body/Lower Body Split Workout Routine
  • Leg Press – 3 sets of 12 reps with 90 seconds rest between sets
  • Split Squat – 3 sets of 10 reps with 90 seconds rest between sets
  • Hamstring Curls – 3 sets of 10 reps with 90 seconds rest between sets
  • Standing Calf Raises – 3 sets of 12 reps with 90 seconds rest between sets
  • Lying Leg Raises (abs) – 3 sets until failure with 30 seconds rest between sets

 

Day 2 – Upper Body Workout Program + Ab Exercises

  • Flat Bench Press – 3 sets of 8 reps with 2 minute rest between sets
  • Incline Dumbbell Press – 3 sets of 8 reps with 2 minute rest between sets
  • Lat Pulldown – 3 sets of 10 reps with 90 second rest between sets
  • Seated Row – 3 sets of 12 reps with 75 second rest between sets
  • Preacher Curls – 2 sets of 10 reps with 1 minute rest between sets
  • Skull Crushers – 2 sets of 10 reps with 1 minute rest between sets
  • Lateral Raises – 2 sets of 10 reps with 1 minute rest between sets
  • Front Raises – 2 sets of 10 reps with 1 minute rest between sets
  • Front Plank – 2 sets until failure

Day 3 – Lower Body Workout Program + Ab Exercises

  • Squats – 4 sets of 10 reps with 90 second rest between sets
  • Romanian Deadlift – 4 sets of 8 reps with 2 minute rest between sets
  • Step-ups – 4 sets of 10 reps with 2 min rest between sets
  • Leg Extensions – 4 sets of 10 reps with 2 min rest between sets
  • Seated Calf Raises – 4 sets of 12 reps with 60 second rest between sets
  • Reverse Crunch – 2 sets until failure with 1 minute rest between sets
  • Legs in the Air Toe Touches – 2 sets until failure with 1 minute rest between sets

 

Day 4 – Upper Body Workout Routine + Ab Exercises

    1. Dumbbell Flat Bench Press – 3 sets of 10 reps with 90 second rest between setsupper body lower body split flat dumbbell bench press Upper Body/Lower Body Split Workout Routine
    2. Bent Over Row –  3 sets of 10 reps with 90 second rest between sets
    3. Wide Grip Pull-ups – 3 sets of 10 reps with 90 second rest between sets (use assisted or weighted pullups to allow you to only be able to perform 10 reps)
    4. Dips – 3 sets of 10 reps with 90 second rest between sets (use assisted or weighted pullups to allow you to only be able to perform 10 reps)
    5. Wide Grip Push-ups – 3 sets until failure with 60 second rest between sets
    6. Triangle Push-ups – 3 sets until failure with 60 second rest between sets
    7. Side Grip Pull-up – 3 sets of 10 reps with 90 second rest between sets (use assisted or weighted pullups to allow you to only be able to perform 10 reps)
    8. Crunch and holds (hold for 5 seconds) – until failure

If you have any questions regarding this 4 day upper body/lower body split workout program, please ask and we will be happy to assist you with any program modifications to fit your needs.

 

{ 1 comment }

michelle pina January 20, 2013 at 1:00 PM

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