7-Day Upper and Lower Split: Train 3 Times a Week
A practical seven-day strength and muscle plan with three focused gym sessions, active recovery and clear exercise guidance.
How to use this plan
Follow the days in order, log every working set, and finish each set with one to three good repetitions still available. Use the exercise animations to learn the movement and open the video when you need a full demonstration.
Monday
Upper Body / Push
Upper Body / Push muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Barbell Larsen Press
The Barbell Larsen Press is a bench press variation designed to improve upper body strength and stability. It emphasizes the chest, shoulders, and triceps while minimizing leg drive by keeping the feet elevated off the ground.
Muscle focus
Step-by-step cues
- Lie flat on a bench with your eyes directly under the barbell.
- Grip the barbell slightly wider than shoulder-width apart.
- Lift your feet off the ground and extend your legs straight out, keeping them parallel to the floor.
- Unrack the barbell and position it directly above your chest with arms fully extended.
- Lower the barbell slowly to your chest, maintaining control and keeping your elbows at a 45-degree angle to your body.
- Pause briefly when the barbell touches your chest.
- Press the barbell back up to the starting position by extending your arms, ensuring a controlled movement throughout.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Focus on controlling the descent of the barbell to maximize muscle engagement.
- Avoid arching your back excessively; maintain a natural spine position.
- Ensure that your wrists remain straight and in line with your forearms during the lift.
- Breathe in as you lower the barbell and exhale as you press it back up.
- Start with a lighter weight to master form before progressing to heavier loads.
Cable Lateral Raise
The Cable Lateral Raise is an isolation exercise targeting the lateral deltoids. It involves lifting the arms to the sides using a cable machine, providing constant tension throughout the movement. This exercise helps in building shoulder width and improving shoulder stability.
Muscle focus
Step-by-step cues
- Set the cable machine to the lowest setting and attach a single handle.
- Stand with your side to the cable machine, feet shoulder-width apart.
- Grasp the handle with the hand furthest from the machine, keeping your arm straight but not locked.
- Engage your core and maintain a slight bend in your knees.
- Lift your arm out to the side until it reaches shoulder height, keeping your palm facing down.
- Pause briefly at the top of the movement, then slowly lower the handle back to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Technical tips
- Keep your movements controlled to maximize muscle engagement and minimize risk of injury.
- Avoid using momentum; focus on using your deltoids to lift the weight.
- Maintain a slight bend in your elbow throughout the exercise to reduce strain on the joint.
- Ensure your torso remains stable and upright; avoid leaning or swaying.
- Start with a lighter weight to master form before progressing to heavier loads.
- Exhale as you lift the weight and inhale as you lower it.
Lying Barbell Triceps Extension (Skullcrusher)
The Lying Barbell Triceps Extension, commonly known as the Skullcrusher, is an isolation exercise targeting the triceps brachii. It involves extending the elbows to lift a barbell from behind the head to above the chest while lying on a flat bench. This exercise emphasizes the long head of the triceps and is effective for building muscle mass and strength in the upper arm.
Muscle focus
Step-by-step cues
- Lie flat on a bench with your feet firmly planted on the ground.
- Grip a barbell with an overhand grip, hands shoulder-width apart.
- Extend your arms fully, holding the barbell directly above your chest.
- Slowly lower the barbell towards your forehead by bending your elbows.
- Keep your upper arms stationary and close to your head throughout the movement.
- Pause briefly when the barbell is just above your forehead.
- Extend your elbows to lift the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your elbows remain stationary to maximize triceps engagement.
- Use a spotter if lifting heavy weights to ensure safety.
- Control the descent of the barbell to prevent injury and maintain tension on the triceps.
- Avoid flaring your elbows out to maintain proper form and focus on the triceps.
- Start with a lighter weight to master form before progressing to heavier loads.
- Keep your core engaged and back flat on the bench for stability.
Incline Barbell Bench Press
The Incline Barbell Bench Press is a compound upper body exercise that primarily targets the upper portion of the pectoral muscles, with secondary emphasis on the shoulders and triceps. It is performed on an incline bench set at a 15-30 degree angle, which shifts more focus to the upper chest compared to the flat bench press.
Muscle focus
Step-by-step cues
- Set an incline bench at a 15-30 degree angle and position it under a barbell rack.
- Lie back on the bench with your feet flat on the floor for stability.
- Grip the barbell with hands slightly wider than shoulder-width apart.
- Unrack the barbell and hold it directly above your chest with arms fully extended.
- Lower the barbell slowly to your upper chest, keeping elbows at a 45-degree angle to your body.
- Pause briefly when the barbell is near your chest, then press it back up to the starting position.
- Repeat for the desired number of repetitions, maintaining control throughout the movement.
Technical tips
- Ensure your back remains firmly pressed against the bench throughout the exercise to maintain proper form.
- Keep your core engaged to stabilize your body and prevent arching of the lower back.
- Focus on controlled movements; avoid bouncing the bar off your chest to reduce injury risk.
- Adjust the bench angle if you feel excessive strain on your shoulders; a lower angle can reduce this stress.
- Use a spotter for safety, especially when lifting heavy weights or approaching muscle fatigue.
Lying Cross Lateral Cable Fly
The Lying Cross Lateral Cable Fly is an isolation exercise targeting the pectoral muscles, particularly the sternal head of the pectoralis major. It involves lying on a flat bench positioned between two cable machines, using the cables to perform a fly motion that emphasizes the chest muscles while minimizing involvement of the shoulders and triceps.
Muscle focus
Step-by-step cues
- Position a flat bench in the center of a cable crossover machine.
- Attach D-handle attachments to the low pulleys on each side.
- Lie down on the bench with your feet flat on the floor and grasp each handle with an overhand grip.
- Extend your arms straight up above your chest, palms facing each other, with a slight bend in your elbows.
- Inhale and slowly lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
- Exhale and bring your arms back to the starting position by squeezing your chest muscles, keeping the movement controlled.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight bend in your elbows throughout the exercise to reduce stress on the joints.
- Focus on squeezing your chest muscles at the top of the movement for maximum contraction.
- Keep your back flat against the bench and avoid arching to maintain proper form.
- Control the movement speed; avoid letting gravity pull your arms down too quickly.
- Ensure that your wrists remain straight and aligned with your forearms to prevent strain.
Cable Cross Triceps Extension
The Cable Cross Triceps Extension is an isolation exercise targeting the triceps brachii. It involves extending the arms while holding cable handles, focusing on the contraction of the triceps. This exercise helps in building strength and definition in the upper arm.
Muscle focus
Step-by-step cues
- Attach handles to the high pulleys of a cable crossover machine.
- Stand in the center of the machine with feet shoulder-width apart.
- Grasp each handle with an overhand grip and extend your arms out to the sides, keeping them parallel to the floor.
- Step slightly forward to create tension in the cables.
- With elbows slightly bent, bring your hands together in front of you by extending your elbows, focusing on squeezing your triceps.
- Slowly return to the starting position with control, maintaining tension in the triceps.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged to maintain balance and stability throughout the movement.
- Avoid locking your elbows at full extension to protect your joints.
- Focus on a slow and controlled motion to maximize muscle engagement.
- Ensure that your shoulders remain stable and do not rise during the exercise.
- Adjust the weight so that you can perform the exercise with proper form for all repetitions.
Tuesday
Rest / Light Cardio
Walk for 45-60 minutes at a conversational pace and complete 10 minutes of mobility.
Wednesday
Lower Body Strength
Lower Body Strength muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Bird Dog Plank
The Bird Dog Plank is a core stabilization exercise that combines elements of the traditional plank and the bird dog exercise. It targets the core, lower back, and glutes while also engaging the shoulders and improving balance and coordination.
Muscle focus
Step-by-step cues
- Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
- Engage your core muscles to maintain stability.
- Simultaneously lift your right arm and left leg, keeping them straight and parallel to the floor.
- Hold this position for a few seconds while maintaining balance.
- Return your right arm and left leg to the starting position.
- Repeat the movement with your left arm and right leg.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Focus on keeping your hips level and avoid letting them rotate as you lift your arm and leg.
- Keep your gaze slightly ahead of you to maintain a neutral neck position.
- Engage your glutes and core throughout the movement to enhance stability.
- If you find it difficult to maintain balance, try performing the exercise on all fours instead of in a plank position.
- Breathe steadily throughout the exercise to help maintain focus and control.
Band Hip Abduction
The Band Hip Abduction is an exercise targeting the gluteus medius and minimus muscles, as well as the tensor fasciae latae. It involves using a resistance band to create tension, which helps in strengthening and stabilizing the hips. This exercise is beneficial for improving hip stability, enhancing athletic performance, and preventing injuries.
Muscle focus
Step-by-step cues
- Place a resistance band around your legs, just above your knees.
- Stand with your feet shoulder-width apart and slightly bend your knees.
- Engage your core and keep your back straight.
- Slowly move one leg out to the side against the resistance of the band, keeping your toes pointing forward.
- Pause briefly at the top of the movement, ensuring maximum tension on the band.
- Return your leg to the starting position with control.
- Repeat for the desired number of repetitions, then switch to the other leg.
Technical tips
- Ensure the resistance band is tight enough to provide adequate tension throughout the movement.
- Focus on maintaining a stable core and avoid leaning to one side.
- Keep your movements slow and controlled to maximize muscle engagement.
- Breathe steadily throughout the exercise, exhaling as you abduct your leg.
- To increase difficulty, use a heavier resistance band or perform more repetitions.
Hanging Straight Leg Raise
The Hanging Straight Leg Raise is a core exercise that targets the abdominal muscles, particularly the lower abs, while also engaging the hip flexors and stabilizing muscles of the shoulders and back. This exercise requires a pull-up bar or similar apparatus to perform.
Muscle focus
Step-by-step cues
- Grip a pull-up bar with an overhand grip, hands shoulder-width apart.
- Engage your core and lift your legs straight up in front of you until they are parallel to the ground.
- Keep your legs straight and avoid swinging or using momentum.
- Hold the top position briefly, then slowly lower your legs back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your grip is secure before starting to prevent slipping.
- Focus on using your core muscles to lift your legs rather than swinging them.
- Maintain a controlled motion throughout the exercise to maximize effectiveness and reduce injury risk.
- If you find it difficult to keep your legs straight, start with bent knees and gradually work towards straightening them as you build strength.
- Avoid arching your back; keep your spine neutral and engage your core for stability.
Dumbbell Romanian Deadlift
The Dumbbell Romanian Deadlift is a strength training exercise targeting the posterior chain, including the hamstrings, glutes, and lower back. It involves hinging at the hips while maintaining a neutral spine to lift and lower dumbbells, emphasizing control and muscle engagement.
Muscle focus
Step-by-step cues
- Stand with feet hip-width apart, holding a dumbbell in each hand with an overhand grip.
- Keep your knees slightly bent and your back straight.
- Hinge at the hips, pushing them back as you lower the dumbbells along the front of your legs.
- Lower the dumbbells until you feel a stretch in your hamstrings, keeping the weights close to your body.
- Engage your glutes and hamstrings to return to the starting position by driving your hips forward.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the movement to avoid injury.
- Focus on hinging at the hips rather than bending at the waist.
- Keep the dumbbells close to your legs to maintain balance and control.
- Engage your core muscles to stabilize your torso during the exercise.
- Start with lighter weights to master form before progressing to heavier loads.
- Ensure that your knees remain slightly bent but do not lock them out.
Band Lying Clamshells
Band Lying Clamshells are a resistance exercise targeting the gluteus medius and hip abductors. This exercise helps improve hip stability, strengthen the glutes, and enhance overall lower body function. It is performed by lying on your side with a resistance band looped around your thighs, just above the knees.
Muscle focus
Step-by-step cues
- Lie on your side with your legs stacked and knees bent at a 90-degree angle.
- Place a resistance band around your thighs, just above the knees.
- Rest your head on your lower arm and place your upper hand on the floor in front of you for support.
- Keep your feet together and engage your core.
- Lift your top knee as high as possible without moving your pelvis or separating your feet.
- Pause at the top of the movement, then slowly lower the knee back to the starting position.
- Repeat for the desired number of repetitions before switching sides.
Technical tips
- Ensure that your hips remain stacked and do not roll backward during the movement.
- Focus on squeezing your glutes as you lift your knee.
- Maintain tension in the resistance band throughout the exercise for maximum effectiveness.
- Perform the movement slowly and with control to engage the targeted muscles fully.
- Keep your core engaged to stabilize your body and prevent unnecessary movement.
Shoulderstand Pose
The Shoulderstand, also known as Sarvangasana in yoga, is an inversion exercise that strengthens the shoulders, neck, and core muscles. It improves balance, flexibility, and circulation by elevating the legs above the heart.
Muscle focus
Step-by-step cues
- Lie flat on your back with your arms at your sides and legs extended.
- Engage your core and lift your legs towards the ceiling, keeping them straight.
- Place your hands on your lower back for support as you lift your hips off the ground.
- Continue to raise your legs and torso until they form a straight line perpendicular to the floor.
- Keep your chin tucked slightly to protect your neck and hold the position for several breaths.
- To release, slowly lower your back and legs to the floor in a controlled manner.
Technical tips
- Ensure that your weight is supported by your shoulders and upper arms, not your neck.
- Keep your core engaged throughout the exercise to maintain stability.
- Focus on maintaining a straight line from shoulders to feet for proper alignment.
- Use a folded blanket under your shoulders if you need extra support or comfort.
- Avoid turning your head while in the Shoulderstand to prevent neck strain.
Thursday
Recovery and Mobility
Use easy cycling, mobility or relaxed swimming for 25-40 minutes.
Friday
Upper Body / Pull
Upper Body / Pull muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Double Dumbbell Bent Over Row
The Double Dumbbell Bent Over Row is a compound exercise targeting the upper back, shoulders, and arms. It involves bending at the hips while maintaining a neutral spine to lift two dumbbells towards the torso. This exercise enhances muscle strength and endurance in the back and improves posture.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged.
- Let the dumbbells hang at arm's length below your shoulders, palms facing each other.
- Pull the dumbbells towards your torso by bending your elbows and squeezing your shoulder blades together.
- Pause briefly at the top of the movement, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your back flat and avoid rounding your shoulders to prevent strain.
- Engage your core throughout the exercise to maintain stability.
- Focus on squeezing your shoulder blades together at the top of each rep for maximum contraction.
- Control the movement; avoid using momentum to lift the weights.
- Start with lighter weights to ensure proper form before progressing to heavier dumbbells.
Single Dumbbell Curl
The Single Dumbbell Curl is an isolation exercise targeting the biceps brachii. It involves curling a single dumbbell with one hand, emphasizing unilateral strength and muscle balance. This exercise helps in developing the peak of the bicep and improving arm symmetry.
Muscle focus
Step-by-step cues
- Stand upright with feet shoulder-width apart, holding a dumbbell in one hand with an underhand grip.
- Keep your elbow close to your torso and your palm facing forward.
- Exhale as you curl the dumbbell upward by bending your elbow, keeping your upper arm stationary.
- Continue lifting until your bicep is fully contracted and the dumbbell is at shoulder level.
- Hold the contraction for a moment, then inhale as you slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions before switching to the other arm.
Technical tips
- Maintain a controlled motion throughout the exercise to maximize muscle engagement and reduce injury risk.
- Avoid swinging or using momentum to lift the dumbbell; focus on isolating the bicep muscle.
- Keep your wrist straight and avoid bending it during the curl to prevent strain.
- Ensure your elbow remains fixed at your side to target the bicep effectively.
- Start with a lighter weight to perfect your form before progressing to heavier dumbbells.
Wrist Roller
The wrist roller is an effective exercise for strengthening the forearms and improving grip strength. It involves rolling a weight up and down using a cylindrical bar, which engages the wrist flexors and extensors.
Muscle focus
Step-by-step cues
- Attach a weight plate to the wrist roller using a secure rope or cord.
- Stand with feet shoulder-width apart, holding the wrist roller with both hands in front of you at shoulder height.
- Extend your arms fully, keeping them parallel to the ground.
- Begin rolling the weight up by rotating your wrists forward, maintaining controlled movements.
- Continue until the weight reaches the top, then slowly reverse the motion to lower the weight back down.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your grip is firm but not overly tight to avoid unnecessary strain.
- Focus on smooth, controlled wrist movements to maximize muscle engagement.
- Keep your core engaged and maintain a neutral spine throughout the exercise.
- Start with a lighter weight to perfect your form before increasing resistance.
- Avoid using momentum; rely on wrist strength to move the weight.
- Incorporate wrist rollers into your routine 2-3 times a week for balanced forearm development.
One-Arm Cable Half-Kneeling Lat Pulldown
The One-Arm Half-Kneeling Cable Lat Pulldown targets the latissimus dorsi, promoting unilateral strength and stability. This exercise engages the core, improves shoulder mobility, and enhances muscle symmetry by isolating each side of the back.
Muscle focus
Step-by-step cues
- Set the cable machine to a high position and attach a single handle.
- Kneel on one knee with the opposite foot flat on the floor, ensuring your torso is upright.
- Grasp the handle with your arm fully extended overhead, palm facing forward.
- Engage your core and pull the handle down towards your shoulder, keeping your elbow close to your body.
- Pause briefly at the bottom of the movement, feeling the contraction in your lat.
- Slowly return to the starting position, maintaining control throughout.
- Complete the desired number of repetitions before switching sides.
Technical tips
- Ensure your back remains straight and avoid leaning forward or backward during the exercise.
- Focus on pulling with your back muscles rather than your arm to maximize lat engagement.
- Maintain a neutral wrist position to avoid unnecessary strain.
- Keep your movements slow and controlled to enhance muscle activation and prevent injury.
- Breathe out as you pull down and inhale as you return to the starting position.
- Adjust the weight so that you can perform each repetition with proper form.
EZ-Bar Biceps Curl
The EZ-Bar Biceps Curl is an isolation exercise targeting the biceps brachii. It is performed using an EZ-bar, which has a zig-zag shape that allows for a more natural grip, reducing strain on the wrists and forearms. This exercise is effective for building bicep size and strength.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart, holding the EZ-bar with an underhand grip at the angled sections.
- Keep your elbows close to your torso and your back straight.
- Exhale and curl the bar upwards by contracting your biceps, keeping your upper arms stationary.
- Continue lifting until your biceps are fully contracted and the bar is at shoulder level.
- Pause briefly at the top of the movement, squeezing your biceps.
- Inhale and slowly lower the bar back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Use a controlled motion to maximize muscle engagement and avoid swinging the bar.
- Focus on keeping your elbows stationary to isolate the biceps effectively.
- Maintain a slight bend in your knees to stabilize your body during the exercise.
- Choose a weight that allows you to perform the exercise with proper form throughout all repetitions.
- Keep your core engaged to support your lower back and maintain posture.
- Avoid using momentum; let your biceps do the work for optimal results.
Barbell Standing Wrist Curl
The Standing Barbell Wrist Curl is an isolation exercise targeting the forearm muscles, specifically the wrist flexors. It involves holding a barbell with an underhand grip and curling the wrists upward while standing, to strengthen and build endurance in the forearms.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart, holding a barbell with an underhand grip.
- Keep your arms straight and close to your body, allowing the barbell to rest against your thighs.
- Flex your wrists upward, curling the barbell as high as possible while keeping your arms stationary.
- Pause briefly at the top of the movement, feeling the contraction in your forearms.
- Slowly lower the barbell back to the starting position, maintaining control throughout.
- Repeat for the desired number of repetitions.
Technical tips
- Use a moderate weight that allows you to perform the exercise with proper form.
- Focus on moving only your wrists; keep your arms and shoulders stable.
- Maintain a slight bend in your knees to support balance and reduce strain on your lower back.
- Exhale as you curl the barbell upwards and inhale as you lower it back down.
- Avoid using momentum; control the movement for maximum muscle engagement.
- Ensure a full range of motion by fully extending and flexing your wrists.
Saturday
Optional Zone 2 Cardio
Choose walking, cycling or an easy hike for 40-60 minutes.
Sunday
Full Rest
Prioritize sleep, hydration and preparation for the next training week.
Progression for the next cycle
Repeat the week only when recovery is good. Add one repetition per set before increasing load by the smallest available increment.
Nutrition guidance
- Start near maintenance calories and adjust slowly using training performance, hunger and body-weight trends.
- Target roughly 1.6-2.0 g of protein per kg of body weight per day across three to five meals.
- Use carbohydrates around training and include vegetables, fruit and healthy fats every day.
- Hydrate consistently and avoid treating one meal or one day as success or failure.
Use these numbers as practical starting ranges, not medical prescriptions. Adjust for your health, body size and activity, and consult a qualified professional when needed.
