Level 3
Gym · Upper / Lower
🏋️ LVL 3

Upper / Lower Split

2-day rotation. Hit each session twice a week (4 days total) or alternate with a rest day. Compound lifts first, isolation last. Rest hard between sets — strength is built on recovery.

2
Days
18
Moves
2-5'
Rest / set

Day 1 · Upper

11 Moves

Chest, biceps, triceps, shoulders, back — then finish abs.

Chest
Video · Demo1
▶
Bench Press
3 × 8-10 ⏱3 min rest

Bar to mid-chest, elbows ~70°. Drive feet into floor, squeeze shoulder blades.

Video · Demo2
▶
Incline Press
3 × 10-12 ⏱3 min rest

30-45° bench. Targets upper chest — the missing link for most lifters.

Biceps
Video · Demo3
▶
Preacher Curls
3 × 10-12 ⏱2 min 30 rest

Full stretch at the bottom, no momentum. Pause 1 second at the top.

Video · Demo4
▶
Hammer Curls
3 × 10-12 ⏱2 min 30 rest

Neutral grip. Targets brachialis & forearms — adds visual arm width.

Triceps
Video · Demo5
▶
Overhead Triceps Extension
3 × 10-12 ⏱2 min 30 rest

Elbows tucked in by the ears. Full stretch — that's where the long head grows.

Video · Demo6
▶
Single-Arm Triceps Pushdown
3 × 10-12 ⏱2 min 30 rest

Cable + D-handle. Lock the elbow at your side, extend fully, squeeze 1 second.

Shoulders
Video · Demo7
▶
Shoulder Press
3 × 10-12 ⏱3 min rest

Dumbbells or barbell, seated. Press straight up, don't flare elbows past 90°.

Video · Demo8
▶
Lateral Raises
3 × 12-15 ⏱2 min 30 rest

Slight forward lean, lead with the elbows. Light weight, perfect form.

Back
Video · Demo9
▶
Lat Pulldown
3 × 10-12 ⏱3 min rest

Pull elbows down and back, not the bar. Chest up, slight lean back.

Video · Demo10
▶
Upper Back Rows
3 × 10-12 ⏱3 min rest

High-elbow rowing (chest-supported or cable). Squeeze rear delts and rhomboids.

Abs Finisher
Abs · Demo11
▶
Hanging Leg Raises
3 × 10-15 ⏱2 min rest

Straight legs if you can, knees if you can't. Drive hips up, don't just lift legs.

Day 2 · Lower

7 Moves

Posterior chain first, then quads, then the small stuff. Abs to close.

Video · Demo1
▶
Stiff-Leg Deadlift
3 × 6-8 ⏱3-5 min rest

Hinge at the hips, soft knees. Bar travels close to the legs. Hams should be screaming.

Video · Demo2
▶
Leg Press
3 × 8-10 ⏱3 min rest

Feet shoulder-width, controlled descent to ~90° knee bend. Don't lock out at the top.

Video · Demo3
▶
Leg Curl
3 × 10-12 ⏱2 min 30 rest

Hamstring isolation. Slow eccentric — 3 seconds down beats fast reps.

Video · Demo4
▶
Leg Extensions
3 × 10-12 ⏱2 min 30 rest

Quad isolation. Squeeze at the top for 1 full second. No swinging.

Video · Demo5
▶
Hip Adductors
3 × 10-12 ⏱2 min 30 rest

Often skipped, rarely should be. Slow squeeze at the inside — full ROM.

Video · Demo6
▶
Calf Raises
3 × 10-12 ⏱2 min rest

Full stretch at the bottom, 1-second peak squeeze. Standing for gastroc, seated for soleus.

Abs Finisher
Abs · Demo7
▶
Cable Crunches
3 × 12-15 ⏱2 min rest

Kneel facing the cable, rope behind the head. Crunch with the abs — not the hips.