Beginner Hypertrophy: Upper/Lower Split
Training program · by TRY Fitness
Upper Body A6 exercises
- Barbell Bench Press3 × 8–12
- Assisted Pull Up Machine3 × 8–12
- Lat Pulldown (Wide Grip)3 × 10–15
- Seated Dumbbell Press3 × 8–12
- Cable Curl3 × 12–15
- Cable Tricep Pushdown3 × 12–15
Lower Body A7 exercises
- Barbell Back Squat3 × 8–12
- Leg Press3 × 10–15
- Leg Extension3 × 12–15
- Romanian Deadlift (RDL)3 × 8–12
- Barbell Hip Thrust3 × 10–15
- Dumbbell Standing Calf Raise3 × 12–15
- Plank3 × 1 min
Upper Body B7 exercises
- Incline Dumbbell Press3 × 8–12
- Barbell Row3 × 8–12
- Seated Cable Row3 × 10–15
- Overhead Press (OHP)3 × 8–12
- Dumbbell Lateral Raise3 × 12–15
- Dumbbell Curl3 × 12–15
- Overhead Dumbbell Extension3 × 12–15
Lower Body B7 exercises
- Hack Squat3 × 8–12
- Goblet Squat3 × 8–12
- Dumbbell RDL3 × 8–12
- Seated Leg Curl3 × 12–15
- Barbell Glute Bridge3 × 10–15
- Dumbbell Standing Calf Raise3 × 15–20
- Crunch3 × 15–20
Program report card
6 on target2 worth a look
Priority fix — Structural balance. You press 16 weekly sets but pull only 10 — add ~3 sets of rows or pulldowns rather than cutting presses.
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