T-bar Rows 3 sets x 6 - 12 reps
Incline Barbell Press 3 sets x 6 - 12 reps
Dumbbell Clean and Press 3 sets x 6 - 12 reps
Lying Dumbbell Triceps Ext. 3 sets x 6 - 12 reps
Dumbbell Spider Curls 3 sets x 6 - 12 reps
Farmer Walks 3 sets x 60 - 90 second
Front Squats 3 sets x 6 - 12 reps
Lunges 3 sets x 10 - 20 steps
Hack Squats 3 sets x 6 - 12 reps
Box Jumps 3 sets x 6 - 12 reps
Seated Calf Raises 3 sets x 6 - 12 reps
DAY 3 - CARDIO/ABS (optional)
Steady State Cardio 45 - 60 minutes
Plank 3 sets x 30 - 60 seconds
Reverse Crunch 3 sets x 15 reps
Pull Ups (or cable pull downs) 3 sets x 6 - 12 reps
Dumbbell Flat Press 3 sets x 6 - 12 reps
Overhead Press 3 sets x 6 - 12 reps
Cable Triceps Ext. 3 sets x 6 - 12 reps
Barbell Curls 3 sets x 6 - 12 reps
Finger Curls 3 sets x 6 - 12 reps
Deadlift 3 sets x 6 - 12 reps
Hip Lift (Bridges) 3 sets x 6 - 12 reps
Dumbbell Romanian DL 3 sets x 6 - 12 reps
Single Leg Press 3 sets x 6 - 12 reps
Adduction Machine 3 sets x 6 - 12 reps
Abduction Machine 3 sets x 6 - 12 reps
Standing Calf Raises 3 sets x 6 - 12 reps
DAY 6 - CARDIO/ABS (optional)
HIIT 20 - 30 minutes
Kneeling High Pulley Chops 3 sets x 15 reps (each side)
Weighted Machine Crunch 3 sets x 10 - 20 reps
DAY 7 - OFF
Notes: The following repetition ranges throughout the 4 day upper/lower body split will be 6 - 12. This will allow you to adjust accordingly to your goal and strength. If you’re looking to add more strength and size, stay within the lower rep ranges, like 6 - 8. If you’re looking for more of a hypertrophy/metabolic workout, stay within the higher rep ranges, like 10 - 12.
Hudson and I usually like to start with a “feel out” set in order to find the right weight for our goal rep range. Do not count the initial “feel out” set as an actual working set. This will happen on the first week, so the following weeks we (and you) will know what weight to start with - so make sure and write down your weight and the rep range you performed.
The on and off day schedule is not set in stone and can be adjusted accordingly to your schedule.
Day 1: UPPER
Day 2: OFF
Day 3: LOWER
Day 4: OFF
Day 5: UPPER
Day 6: OFF
Day 7: LOWER
Day 1: LOWER
Day 2: UPPER
Day 3: OFF
Day 4: OFF
Day 5: LOWER
Day 6: UPPER
Day 7: CARDIO/ABS
...and so on.
The Upper/Lower body split is an amazing beginner microcycle (1 - 3 week) program that can get you amazing results, but it can also be used as a transition period into a more intense mesocycle (12 week) program.
Of course with any exercise program you’ll want to maintain a healthy eating schedule and even write down and track your calories and macronutrient ratios, along with 6 - 9 hours of sleep (depending on the person) and stay hydrated - always.
No one said being a BUFF DUDE was easy.
If you’d like to complete the Upper/Lower plan along with us please check out our video series at youtube.com/buffdudes. Along with the Upper/Lower Split Routine you can find many additional food and fitness videos to help you along your journey of becoming a Buff Dude or Grrrl.
Enjoy the plan, stay safe and STAY BUFF!
For 30 days I tried to eat and workout like a competition bodybuilder while logging every day in extreme detail along the way. Turns out it's just as hard as I thought it'd be, and more!