7-Day Upper and Lower Split: Train 3 Times a Week: Progression Cycle 10
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.
Incline Dumbbell Chest Fly
The Incline Dumbbell Fly is an isolation exercise targeting the pectoral muscles, specifically the upper chest. It involves lying on an incline bench and moving dumbbells in a wide arc to engage the chest muscles effectively. This exercise helps in developing the upper portion of the pectoralis major, enhancing chest definition and strength.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Sit on the bench with a dumbbell in each hand, resting them on your thighs.
- Lie back on the bench and lift the dumbbells above your chest with palms facing each other.
- Slightly bend your elbows and lower the dumbbells in a wide arc until you feel a stretch in your chest.
- Keep your elbows slightly bent throughout the movement to protect your joints.
- Bring the dumbbells back up in a controlled manner to the starting position, squeezing your chest at the top.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back is firmly pressed against the bench to maintain stability.
- Control the movement; avoid letting gravity pull the weights down too quickly.
- Focus on feeling a stretch in your chest rather than how far you can lower the dumbbells.
- Keep your core engaged to support your lower back during the exercise.
- Exhale as you lift the dumbbells and inhale as you lower them.
- Avoid locking out your elbows at the top of the movement to maintain tension on the chest.
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.
Weighted Dips
Weighted dips are a compound exercise targeting the chest, triceps, and shoulders. By adding weight, you increase resistance, enhancing muscle strength and hypertrophy. This exercise is performed using parallel bars and additional weight, typically attached to a dip belt.
Muscle focus
Step-by-step cues
- Attach a weight plate to a dip belt and secure it around your waist.
- Grasp the parallel bars firmly with your palms facing inward.
- Lift yourself off the ground by straightening your arms and support your body weight.
- Lean slightly forward to engage the chest muscles more effectively.
- Lower your body by bending your elbows until your upper arms are parallel to the ground.
- Pause briefly at the bottom of the movement.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your shoulders are retracted and down to protect shoulder joints.
- Maintain a slight forward lean to target the chest muscles more effectively.
- Keep your core engaged throughout the movement for stability.
- Avoid locking out your elbows at the top of the movement to maintain tension on the muscles.
- Control the descent to prevent strain on the shoulder joints.
- Start with lighter weights to master form before progressing to heavier loads.
Ring Dips
Ring dips are a compound upper body exercise performed using gymnastic rings. This exercise primarily targets the triceps, chest, and shoulders, while also engaging the core for stabilization. The instability of the rings increases the difficulty, requiring greater muscle activation and control.
Muscle focus
Step-by-step cues
- Adjust the gymnastic rings to a height where you can comfortably reach them while standing.
- Grip the rings firmly with your palms facing inward and arms fully extended.
- Lift your feet off the ground, supporting your body weight with straight arms.
- Engage your core and maintain a neutral spine throughout the movement.
- Slowly lower your body by bending your elbows until your shoulders are below your elbows.
- Pause briefly at the bottom of the movement.
- Press through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that the rings are set at a height that allows for full range of motion without touching the ground.
- Keep your elbows close to your body to maximize triceps engagement and reduce shoulder strain.
- Focus on controlled movements to maintain balance and prevent swinging.
- If you're new to ring dips, consider using a resistance band for assistance or performing negative reps to build strength.
- Maintain a tight core throughout the exercise to stabilize your body and prevent excessive swaying.
- Breathe in as you lower yourself and exhale as you push back up to optimize performance.
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.
One-Arm Cable Cross Body Triceps Extension
The One-Arm Cable Standing Horizontal Triceps Extension is an isolation exercise targeting the triceps brachii muscle. It involves extending the arm horizontally using a cable machine, providing constant tension throughout the movement. This exercise helps in building strength and definition in the triceps, particularly focusing on the lateral head.
Muscle focus
Step-by-step cues
- Attach a single handle to a cable machine at shoulder height.
- Stand sideways to the machine with your feet shoulder-width apart.
- Grasp the handle with your working hand, palm facing down.
- Position your upper arm parallel to the floor, elbow bent at 90 degrees.
- Keep your non-working hand on your hip or by your side for balance.
- Extend your arm fully by pushing the handle away from your body until your arm is straight.
- Pause briefly at the end of the movement, ensuring full contraction of the triceps.
- Slowly return to the starting position with control.
- Complete the desired number of repetitions before switching arms.
Technical tips
- Maintain a stable stance to prevent swaying during the exercise.
- Focus on keeping your upper arm stationary and only moving your forearm.
- Control the movement both during extension and while returning to the start position.
- Avoid locking out your elbow forcefully at the end of the extension.
- Keep your core engaged throughout to maintain proper posture.
- Start with a lighter weight to master form before increasing resistance.
- Breathe out as you extend your arm and inhale as you return to start.
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.
Landmine Squat
The Landmine Squat is a compound exercise that targets the quadriceps, glutes, and core. It involves using a landmine attachment, which is a barbell anchored at one end, allowing for a unique range of motion. This exercise is beneficial for building lower body strength and improving balance and coordination.
Muscle focus
Step-by-step cues
- Position the barbell in the landmine attachment, ensuring it is securely anchored.
- Stand facing the barbell with your feet shoulder-width apart.
- Grip the end of the barbell with both hands, holding it close to your chest.
- Engage your core and keep your chest up as you begin to lower into a squat by bending your knees and pushing your hips back.
- Descend until your thighs are parallel to the ground or as low as your mobility allows.
- Drive through your heels to return to the starting position, extending your hips and knees fully.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the movement to avoid unnecessary strain on your back.
- Keep your weight distributed evenly across your feet to ensure stability.
- Focus on engaging your core muscles to support your lower back during the squat.
- Ensure that your knees track over your toes as you descend to prevent knee injuries.
- Control the movement both on the way down and up to maximize muscle engagement.
- Adjust your stance width if necessary to find a comfortable position that allows for optimal squat depth.
Mini Band Glute Bridge
The Mini Band Glute Bridge is an effective lower body exercise targeting the gluteal muscles, hamstrings, and core. By using a mini resistance band placed above the knees, this variation increases muscle activation and stability demands.
Muscle focus
Step-by-step cues
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place a mini resistance band just above your knees.
- Engage your core and press your lower back into the floor.
- Push through your heels to lift your hips towards the ceiling, squeezing your glutes at the top of the movement.
- Ensure your body forms a straight line from shoulders to knees at the peak of the bridge.
- Hold for a moment at the top, then slowly lower your hips back to the starting position without letting them touch the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to protect your lower back.
- Focus on squeezing your glutes as you lift and lower your hips.
- Avoid arching your back; maintain a neutral spine position.
- Ensure that your knees remain aligned with your toes and do not cave inward.
- Control the movement both on the way up and down for maximum effectiveness.
- Start with a lighter resistance band if you're new to this exercise and progress as you build strength.
Sit Up
Sit Ups are a core exercise targeting the abdominal muscles. They involve lifting the upper body from a lying position to a seated position, engaging the rectus abdominis, obliques, and hip flexors. This exercise helps improve core strength and stability.
Muscle focus
Step-by-step cues
- Lie on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
- Place your fingertips lightly behind your ears, keeping your elbows wide.
- Engage your core by drawing your belly button towards your spine.
- Exhale as you lift your upper body towards your knees, keeping your lower back pressed against the floor.
- Pause at the top of the movement, ensuring your torso is upright and spine neutral.
- Inhale as you slowly lower back down to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your feet flat on the floor throughout the movement to maintain stability.
- Avoid pulling on your neck with your hands; use your core muscles to lift.
- Focus on a smooth, controlled motion rather than speed to maximize effectiveness.
- Keep your chin slightly tucked to prevent strain on the neck.
- Ensure that your lower back remains in contact with the floor during the initial phase of the lift.
- Breathe out as you lift and breathe in as you lower to maintain proper breathing rhythm.
Running
Running is a cardiovascular exercise that involves moving at a steady pace on foot. It enhances cardiovascular endurance, burns calories, and strengthens muscles, particularly in the legs and core. Running can be performed on a treadmill or outdoors and is adaptable to various fitness levels.
Muscle focus
Step-by-step cues
- Begin with a warm-up: walk briskly or jog lightly for 5-10 minutes to prepare your body.
- Set your pace: start at a comfortable speed that allows you to maintain a conversation without gasping for air.
- Maintain proper form: keep your head up, shoulders relaxed, and arms bent at a 90-degree angle, swinging naturally with each stride.
- Focus on your foot strike: land softly on the midfoot or forefoot to reduce impact on the joints.
- Breathe rhythmically: inhale and exhale deeply through both your nose and mouth to optimize oxygen intake.
- Cool down after your run: gradually decrease your speed to a walk for 5-10 minutes, allowing your heart rate to return to normal.
Technical tips
- Invest in quality running shoes that provide adequate support and cushioning to prevent injuries.
- Incorporate interval training by alternating between periods of high intensity and recovery to improve speed and endurance.
- Stay hydrated by drinking water before, during, and after your run, especially in hot weather.
- Listen to your body and adjust your pace if you experience pain or excessive fatigue.
- Include strength training exercises for the legs and core to enhance running performance and reduce injury risk.
- Track your progress using a running app or fitness tracker to stay motivated and set achievable goals.
Seated Band Hip Abduction
The Seated Band Hip Abduction is an exercise targeting the gluteus medius and minimus muscles. It involves using a resistance band to provide tension, helping to strengthen and stabilize the hips. This exercise is beneficial for improving hip mobility, enhancing athletic performance, and preventing injuries.
Muscle focus
Step-by-step cues
- Sit on a bench or chair with your feet flat on the floor, hip-width apart.
- Place a resistance band around your legs, just above your knees.
- Keep your back straight and engage your core muscles.
- Slowly push your knees outward against the resistance of the band, keeping your feet stationary.
- Hold the position for a moment, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the resistance band is tight enough to provide adequate tension throughout the movement.
- Focus on maintaining a straight back and engaged core to prevent leaning forward or backward.
- Perform the movement slowly and with control to maximize muscle activation.
- Keep your feet flat on the ground and avoid lifting your heels during the exercise.
- Start with a lighter resistance band if you are new to this exercise and gradually increase as you become stronger.
Barbell Rollout - Kneeling
The Barbell Rollout - Kneeling is a core-strengthening exercise that targets the abdominals, obliques, and lower back. This movement involves rolling a barbell forward while maintaining a stable core, enhancing stability and strength in the midsection.
Muscle focus
Step-by-step cues
- Begin by kneeling on the floor with a barbell in front of you. Grip the barbell with both hands, shoulder-width apart.
- Engage your core and keep your back straight. Your shoulders should be directly over the barbell.
- Slowly roll the barbell forward by extending your arms, keeping your core tight and preventing your lower back from sagging.
- Roll out as far as you can while maintaining control and without compromising form.
- Pause briefly at the extended position, then pull the barbell back to the starting position by contracting your core muscles.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the entire movement to protect your lower back.
- Avoid letting your hips drop; maintain a straight line from head to knees.
- Start with a shorter range of motion if you're new to this exercise and gradually increase as you gain strength.
- Focus on controlled movements rather than speed to maximize effectiveness and reduce injury risk.
- Exhale as you roll out and inhale as you return to the starting position.
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.
Wide Grip Rear Pull-Up
The Wide Grip Rear Pull Up is a compound upper body exercise targeting the latissimus dorsi, trapezius, and rhomboids. This exercise emphasizes the back muscles while also engaging the biceps and forearms. It is performed using a pull-up bar with a wide overhand grip, pulling the body upwards until the chin clears the bar.
Muscle focus
Step-by-step cues
- Stand under a pull-up bar and reach up to grasp it with an overhand grip, hands placed wider than shoulder-width apart.
- Engage your core and retract your shoulder blades to stabilize your upper body.
- Begin the movement by pulling your chest towards the bar, leading with your elbows and keeping them pointed outwards.
- Continue pulling until your chin is above the bar, ensuring your back muscles are fully engaged.
- Pause briefly at the top of the movement, then slowly lower yourself back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on squeezing your shoulder blades together at the top of the movement to maximize back engagement.
- Avoid swinging or using momentum; maintain a controlled motion throughout.
- If you struggle with full pull-ups, use resistance bands for assistance or perform negative pull-ups by focusing on the lowering phase.
- Ensure your grip is secure but not overly tight to prevent forearm fatigue.
- Keep your body straight and avoid arching your back during the exercise.
Cable Squatting Curl
The Kneeling Cable Curl is an isolation exercise targeting the biceps brachii. It involves using a cable machine to provide constant tension throughout the movement, enhancing muscle engagement. This exercise is performed in a kneeling position, which helps stabilize the body and focus the effort on the biceps.
Muscle focus
Step-by-step cues
- Attach a straight or EZ-curl bar to a low pulley on a cable machine.
- Kneel down facing the machine, keeping your back straight and core engaged.
- Grasp the bar with an underhand grip, hands shoulder-width apart.
- Position your elbows close to your sides, ensuring they remain stationary throughout the exercise.
- Start with your arms fully extended and the cable taut.
- Curl the bar towards your shoulders by flexing your elbows, keeping your upper arms stationary.
- Squeeze your biceps at the top of the movement.
- Slowly lower the bar back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine and avoid arching your back during the exercise.
- Focus on keeping your elbows fixed in place to maximize bicep engagement.
- Control the movement both on the way up and down to enhance muscle tension.
- Exhale as you curl the weight up and inhale as you lower it back down.
- Use a weight that allows you to perform the exercise with proper form for all repetitions.
One-Arm Dumbbell Reverse Wrist Curl
The Dumbbell One Arm Reverse Wrist Curl targets the forearm extensor muscles. This exercise is performed by using a dumbbell to extend the wrist in a reverse motion, focusing on strengthening and building endurance in the forearm muscles.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor. Hold a dumbbell in one hand with an overhand grip.
- Rest your forearm on your thigh or a flat surface, allowing your wrist to hang over the edge.
- Start with your wrist in a neutral position, then slowly extend your wrist upward, lifting the dumbbell.
- Pause at the top of the movement for a moment, feeling the contraction in your forearm.
- Lower the dumbbell back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions, then switch to the other arm.
Technical tips
- Keep your movements slow and controlled to maximize muscle engagement.
- Avoid using momentum; focus on isolating the forearm muscles.
- Maintain a neutral wrist position at the start to prevent strain.
- Ensure your elbow remains stationary throughout the exercise.
- Use a lighter weight if you cannot control the motion properly.
Close Grip Landmine Row
The Close Grip Landmine Row is a compound exercise targeting the upper back, specifically the rhomboids, trapezius, and latissimus dorsi, while also engaging the biceps and forearms. This exercise utilizes a landmine setup, which involves a barbell anchored at one end, allowing for a unique range of motion and increased stability.
Muscle focus
Step-by-step cues
- Position a barbell in a landmine attachment or securely anchor one end in a corner.
- Stand over the barbell with feet shoulder-width apart, knees slightly bent.
- Bend at the hips to lower your torso until it is nearly parallel to the floor, maintaining a neutral spine.
- Grip the barbell close to the weighted end with both hands using an overhand grip.
- Engage your core and pull the barbell towards your lower chest by retracting your shoulder blades and bending your elbows.
- Pause briefly at the top of the movement, squeezing your shoulder blades together.
- Slowly lower the barbell back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your back straight and avoid rounding your shoulders to prevent injury.
- Focus on pulling with your back muscles rather than relying solely on your arms.
- Maintain a slight bend in your knees to support balance and stability.
- Control the movement throughout; avoid using momentum to lift the weight.
- Ensure that your grip is firm but not excessively tight to reduce forearm fatigue.
- Exhale as you pull the barbell towards you and inhale as you lower it back down.
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.
Reverse Grip Cable Curl
The Reverse Grip Cable Curl is an isolation exercise targeting the brachialis and brachioradialis muscles, with secondary emphasis on the biceps brachii. It is performed using a cable machine with a straight or EZ bar attachment, utilizing a reverse (palms-down) grip to focus on the forearms and the outer portion of the upper arm.
Muscle focus
Step-by-step cues
- Attach a straight or EZ bar to a low pulley cable machine.
- Stand facing the machine with feet shoulder-width apart.
- Grasp the bar with an overhand grip (palms facing down), hands shoulder-width apart.
- Keep your elbows close to your torso and your back straight.
- Exhale and curl the bar upward by flexing your elbows, keeping your wrists straight.
- Continue curling until your forearms are vertical or just past perpendicular to the floor.
- Pause briefly at the top of the movement, squeezing the forearms and biceps.
- Inhale and slowly lower the bar back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on keeping your elbows stationary throughout the movement to maximize muscle isolation.
- Avoid swinging your body or using momentum to lift the weight; maintain strict form for effectiveness.
- Start with a lighter weight to ensure proper form, especially if you're new to this exercise.
- Keep your core engaged to stabilize your body and prevent lower back strain.
- Use a controlled tempo both on the way up and down to increase muscle tension and effectiveness.
- Ensure that your wrists remain in a neutral position to avoid unnecessary strain.
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.
