7-Day Upper and Lower Split: Train 3 Times a Week: Progression Cycle 11
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.
Chest Dips
Dips on parallel bars target the chest, triceps, and shoulders. This compound exercise emphasizes the lower part of the pectoral muscles and helps in building upper body strength and mass. Proper form is crucial to maximize effectiveness and prevent injury.
Muscle focus
Step-by-step cues
- Begin by gripping the parallel bars with your palms facing inward and arms fully extended.
- Lift your body off the ground by straightening your arms, keeping your torso slightly leaning forward.
- Bend your elbows to lower your body until your upper arms are parallel to the ground or slightly below.
- Pause briefly at the bottom of the movement, then push through your palms to extend your arms and return to the starting position.
- Maintain a controlled motion throughout the exercise, avoiding any swinging or jerking movements.
Technical tips
- Keep your core engaged to maintain stability and control during the exercise.
- Leaning forward slightly will emphasize chest activation over triceps.
- Avoid locking out your elbows at the top to maintain tension on the muscles.
- Breathe in as you lower yourself and exhale as you push back up.
- If you're new to this exercise, consider using an assisted dip machine or resistance bands for support.
Tsunami Overhead Press
The Tsunami Overhead Press is a variation of the traditional overhead press, utilizing a flexible barbell known as the Tsunami Bar. This exercise targets the shoulders, triceps, and upper chest while engaging stabilizing muscles due to the bar's oscillating nature. It enhances strength, stability, and coordination.
Muscle focus
Step-by-step cues
- Begin by setting up the Tsunami Bar on a squat rack at shoulder height.
- Stand with your feet shoulder-width apart and grip the bar slightly wider than shoulder-width with an overhand grip.
- Unrack the bar and step back, keeping your core engaged and feet firmly planted.
- Position the bar at shoulder level with your elbows slightly in front of your body.
- Press the bar overhead by extending your arms fully, ensuring your head moves slightly forward as the bar passes your face.
- Lower the bar back to shoulder level in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a tight core throughout the movement to stabilize your spine.
- Focus on controlling the bar's oscillations to enhance muscle engagement.
- Keep your wrists straight to avoid unnecessary strain.
- Ensure your elbows are not flaring out excessively during the press.
- Breathe out as you press the bar overhead and inhale as you lower it.
- Start with a lighter weight to master form and balance before progressing.
Close Grip Smith Bench Press
The JM Smith Press is a specialized bench press variation designed to target the triceps more intensely while still engaging the chest and shoulders. It is performed using a Smith machine, which provides a guided bar path, allowing for greater focus on muscle contraction and stability.
Muscle focus
Step-by-step cues
- Set the bench at a slight incline under the Smith machine. Adjust the bar height so you can comfortably un-rack it with your arms fully extended.
- Lie back on the bench and position yourself so that your eyes are directly under the bar. Grip the bar with a shoulder-width overhand grip.
- Un-rack the bar and lower it towards your lower chest, keeping your elbows tucked close to your body.
- Stop when the bar is about an inch above your chest, then press it back up by extending your elbows until your arms are fully extended.
- Repeat for the desired number of repetitions, maintaining control of the bar throughout the movement.
Technical tips
- Focus on keeping your elbows close to your body to maximize tricep engagement.
- Use a controlled tempo to avoid bouncing the bar off your chest, which can reduce effectiveness and increase injury risk.
- Start with a lighter weight to master the form before progressing to heavier loads.
- Ensure your grip is firm but not overly tight to maintain control without unnecessary tension in your forearms.
- Keep your feet flat on the floor for stability and engage your core throughout the exercise.
Jack Push-Up
The Push Up Jack is a dynamic exercise that combines the traditional push-up with a jumping jack motion. It targets the chest, shoulders, triceps, and core muscles while also providing cardiovascular benefits. This exercise enhances upper body strength, endurance, and coordination.
Muscle focus
Step-by-step cues
- Start in a high plank position with your hands placed slightly wider than shoulder-width apart and your feet together.
- Engage your core and keep your body in a straight line from head to heels.
- Lower your chest towards the floor by bending your elbows, keeping them at about a 45-degree angle to your body.
- As you push back up to the starting position, jump your feet out to the sides wider than hip-width apart.
- Immediately jump your feet back together as you lower into the next push-up repetition.
- Continue alternating between push-ups and jumping jack motions for the desired number of repetitions.
Technical tips
- Maintain a strong core throughout the exercise to prevent sagging hips.
- Focus on controlled movements rather than speed to ensure proper form.
- Keep your elbows slightly tucked in during the push-up to protect your shoulders.
- Breathe out as you push up and jump, and inhale as you lower down.
- If you're new to this exercise, start with modified push-ups on your knees before progressing to full push-up jacks.
- Ensure that your hands are positioned correctly to avoid wrist strain.
Dumbbell Incline T Raise
The Dumbbell Incline T Raise is an exercise targeting the upper back, specifically the rear deltoids, trapezius, and rhomboids. It involves lifting dumbbells while lying on an incline bench, forming a 'T' shape with your arms. This exercise helps improve posture and shoulder stability.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Lie face down on the bench with your chest supported and feet firmly on the ground.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other).
- Extend your arms straight down towards the floor.
- Engage your core and keep your head in a neutral position.
- Raise your arms out to the sides until they are parallel to the floor, forming a 'T' shape.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Use light weights to maintain proper form and control throughout the exercise.
- Focus on squeezing your shoulder blades together as you lift the dumbbells.
- Keep your elbows slightly bent to reduce strain on the joints.
- Avoid using momentum; perform each repetition in a controlled manner.
- Maintain a neutral spine by keeping your head aligned with your torso.
- Breathe out as you lift the weights and inhale as you lower them.
Overhead Triceps Stretch
The Overhead Triceps Stretch is a static stretch exercise targeting the triceps brachii muscles. It helps improve flexibility and range of motion in the shoulders and arms, reducing the risk of injury and aiding in muscle recovery.
Muscle focus
Step-by-step cues
- Stand or sit with your back straight and feet shoulder-width apart.
- Raise your right arm overhead, bending the elbow to bring your right hand down towards the middle of your upper back.
- Use your left hand to gently push on your right elbow, deepening the stretch.
- Hold the position for 15-30 seconds, feeling the stretch in your triceps and shoulder.
- Release and switch arms, repeating the stretch on the opposite side.
Technical tips
- Keep your core engaged to maintain a stable posture throughout the stretch.
- Avoid arching your back; keep it straight to prevent strain.
- Breathe deeply and consistently to help relax your muscles during the stretch.
- If you feel any pain or discomfort, ease off slightly until you find a comfortable stretch.
- Perform this stretch after workouts to aid in muscle recovery and flexibility.
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.
Snatch
The snatch is a dynamic Olympic weightlifting exercise that involves lifting a barbell from the ground to overhead in one continuous motion. It requires a combination of strength, speed, flexibility, and technique. The movement is divided into several phases: the first pull, transition, second pull, and catch.
Muscle focus
Step-by-step cues
- Stand with feet hip-width apart, toes slightly turned out. Position the barbell over the middle of your feet.
- Grip the barbell with a wide grip, arms straight and outside of your knees.
- Lower your hips with your chest up and back straight, keeping your gaze forward.
- Initiate the lift by pushing through your heels, extending your knees and hips in a smooth motion.
- As the bar passes your knees, transition by pulling the bar close to your body and shrugging your shoulders.
- Explosively extend your hips and knees while pulling yourself under the bar.
- Catch the bar overhead in a deep squat position with arms fully extended and locked out.
- Stand up from the squat position to complete the lift, keeping the bar stable overhead.
Technical tips
- Ensure your grip is wide enough to allow for a comfortable overhead position.
- Keep the barbell close to your body throughout the lift to maintain control and efficiency.
- Focus on an explosive hip extension to generate maximum power during the second pull.
- Practice flexibility in shoulders and ankles to achieve a stable overhead squat position.
- Use lighter weights initially to perfect technique before progressing to heavier loads.
- Maintain a neutral spine throughout the lift to prevent injury and ensure proper form.
Side Plank Hip Abduction
The Side Plank Hip Abduction is an advanced core and lower body exercise that targets the obliques, gluteus medius, and hip abductors. It enhances core stability, balance, and strength in the lateral muscles of the body.
Muscle focus
Step-by-step cues
- Begin by lying on your side with your legs extended and stacked on top of each other.
- Place your elbow directly under your shoulder to support your upper body.
- Engage your core and lift your hips off the ground, forming a straight line from head to heels.
- Once in the side plank position, lift your top leg as high as possible without compromising form.
- Hold the position briefly, then slowly lower your leg back to the starting position.
- Maintain a stable core throughout the movement and avoid letting your hips drop.
- Repeat for the desired number of repetitions before switching sides.
Technical tips
- Ensure your elbow is directly under your shoulder to prevent strain.
- Keep your body in a straight line from head to heels for optimal form.
- Engage your core muscles to maintain stability during the exercise.
- Focus on controlled movements when lifting and lowering your leg.
- Avoid rotating your hips or shoulders; keep them square to the ground.
- Breathe steadily throughout the exercise to maintain focus and endurance.
- If you're new to this exercise, start with shorter holds and gradually increase duration as you build strength.
Knee Tuck Crunch
The Knee Tuck Crunch is a core exercise that targets the rectus abdominis and engages the lower abs, obliques, and hip flexors. It involves bringing your knees towards your chest while simultaneously lifting your upper body off the ground, enhancing core stability and strength.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your legs extended and arms at your sides.
- Place your hands lightly behind your head for support, keeping elbows wide.
- Engage your core by drawing your belly button towards your spine.
- Simultaneously lift your knees towards your chest while curling your upper body off the ground.
- Hold the top position for a moment, squeezing your abs tightly.
- Slowly lower back to the starting position, keeping control throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on controlled movements to maximize core engagement and avoid using momentum.
- Keep your lower back pressed against the mat to prevent strain and ensure proper form.
- Exhale as you crunch up and inhale as you return to the starting position.
- Avoid pulling on your neck with your hands; use them only for light support.
- If you feel tension in your neck, try to relax it and focus on using your core muscles.
- Start with fewer repetitions if you're new to this exercise and gradually increase as you build strength.
Assisted Pistol Squat
The Assisted Pistol Squat is a single-leg squat variation that utilizes support to aid in balance and control. This exercise targets the quadriceps, glutes, hamstrings, and core muscles while improving unilateral strength and stability.
Muscle focus
Step-by-step cues
- Stand upright next to a sturdy support, such as a squat rack or parallel bars, with your feet hip-width apart.
- Hold onto the support with one hand for balance.
- Lift one leg off the ground, extending it straight in front of you.
- Engage your core and slowly lower your body into a squat on the supporting leg, keeping your chest up and back straight.
- Descend as low as you can comfortably go while maintaining control and balance.
- Push through the heel of your supporting foot to return to the starting position.
- Repeat for the desired number of repetitions before switching legs.
Technical tips
- Focus on keeping your core engaged throughout the movement to maintain stability.
- Use the support only as much as needed to maintain balance; try to rely more on your leg strength over time.
- Keep your knee aligned with your toes to prevent any inward or outward collapse.
- Control the descent and ascent to maximize muscle engagement and reduce injury risk.
- Start with a higher support if needed and gradually work towards using less assistance as you gain strength.
Smith Machine Good Morning
The Smith Machine Good Morning is a compound exercise targeting the posterior chain, primarily focusing on the lower back, glutes, and hamstrings. It involves bending at the hips while maintaining a neutral spine, using the Smith Machine to guide the movement safely.
Muscle focus
Step-by-step cues
- Set the bar of the Smith Machine at shoulder height and position yourself under it, resting the bar across your upper traps.
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- Unlock the bar by rotating it forward and take a step back to clear the safety stops.
- Keep your chest up and core engaged as you hinge at the hips, pushing them backward.
- Lower your torso until it is nearly parallel to the floor, maintaining a slight bend in your knees.
- Reverse the movement by driving through your heels and extending your hips to return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the movement to avoid lower back strain.
- Engage your core muscles to stabilize your torso and protect your spine.
- Focus on hinging at the hips rather than bending at the waist.
- Keep a slight bend in your knees to reduce stress on the joints.
- Control the descent and ascent to maximize muscle engagement and prevent injury.
- Start with a lighter weight to master form before progressing to heavier loads.
- Ensure that your feet remain flat on the ground throughout the exercise.
Straight Leg Raise on Dip Bars
The Straight Leg Raise on Dip Bars is a core strengthening exercise that targets the abdominal muscles, hip flexors, and stabilizers. It involves lifting the legs while maintaining a straight posture, using dip bars for support.
Muscle focus
Step-by-step cues
- Begin by positioning yourself between the dip bars, gripping each bar firmly with your palms facing inward.
- Lift your body off the ground by extending your arms fully, keeping your shoulders engaged and down away from your ears.
- Engage your core muscles and straighten your legs, keeping them together.
- Slowly raise your legs in front of you until they are parallel to the ground, maintaining a straight line from your head to your toes.
- Hold the position briefly at the top, ensuring your core remains tight.
- Lower your legs back to the starting position in a controlled manner without swinging or using momentum.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the movement to prevent arching of the lower back.
- Avoid swinging or using momentum to lift your legs; focus on controlled movements.
- If you find it difficult to keep your legs straight, start with bent knees and gradually progress to straight leg raises as you build strength.
- Ensure that your shoulders remain stable and do not shrug up towards your ears during the exercise.
- Breathe steadily; exhale as you lift your legs and inhale as you lower them.
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.
One-Arm Cable Low Row
The Single Arm Cable Row is an isolation exercise targeting the latissimus dorsi, rhomboids, and trapezius muscles. It enhances unilateral strength and improves muscle symmetry by allowing each side of the body to work independently. This exercise also engages the biceps and forearms as secondary muscles.
Muscle focus
Step-by-step cues
- Attach a single handle to a low pulley cable machine.
- Stand facing the machine with feet shoulder-width apart.
- Grip the handle with one hand, palm facing inward.
- Step back slightly to create tension in the cable, keeping your knees slightly bent.
- Hinge forward slightly at the hips while maintaining a straight back.
- Pull the handle towards your torso, keeping your elbow close to your body.
- Squeeze your shoulder blade at the peak of the movement.
- Slowly extend your arm back to the starting position under control.
- Complete the desired number of repetitions before switching arms.
Technical tips
- Maintain a neutral spine throughout the exercise to avoid lower back strain.
- Focus on pulling with your back muscles rather than your arm to maximize effectiveness.
- Keep your core engaged to stabilize your body during the movement.
- Avoid using momentum; control the weight throughout both phases of the lift.
- Ensure full range of motion by fully extending and contracting your arm.
- Breathe out as you pull the handle towards you and inhale as you return to starting position.
Incline Cable Curl
The Incline Cable Curl is an isolation exercise targeting the biceps brachii, performed using a cable machine with an incline bench. This exercise emphasizes the stretch at the bottom of the movement, providing constant tension throughout the range of motion.
Muscle focus
Step-by-step cues
- Set an incline bench at a 45-degree angle in front of a low pulley cable machine.
- Attach a straight bar or EZ curl bar to the low pulley.
- Sit on the incline bench with your back firmly against it and feet flat on the floor.
- Grasp the bar with an underhand grip, hands shoulder-width apart, and arms fully extended.
- Keep your elbows close to your body and stationary as you curl the bar upwards towards your shoulders.
- Squeeze your biceps at the top of the movement, then slowly lower the bar back to the starting position.
- Maintain control throughout the exercise and avoid using momentum.
Technical tips
- Focus on keeping your elbows stationary to maximize bicep engagement.
- Use a full range of motion to ensure maximum muscle activation.
- Avoid swinging your body; keep your back pressed against the bench.
- Control the weight during both the concentric and eccentric phases.
- Start with a lighter weight to master form before increasing resistance.
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.
T-Bar Chest Suported Row
The T-Bar Chest Supported Row is a compound back exercise targeting the middle and upper back muscles, including the rhomboids, trapezius, and latissimus dorsi. It minimizes lower back strain by providing chest support, allowing for heavier lifting with proper form.
Muscle focus
Step-by-step cues
- Adjust the chest pad on the T-Bar row machine to align with your chest when seated.
- Sit on the bench and plant your feet firmly on the ground.
- Lean forward to grasp the handles with a neutral grip, keeping your chest against the pad.
- Engage your core and retract your shoulder blades.
- Pull the handles towards your torso, squeezing your shoulder blades together at the top of the movement.
- Slowly extend your arms to return to the starting position without losing tension in your back muscles.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your chest remains in contact with the pad throughout the exercise to maintain stability.
- Focus on pulling with your back muscles rather than your arms to maximize engagement.
- Keep a controlled tempo; avoid using momentum to lift the weight.
- Breathe out as you pull the handles towards you and inhale as you return to the starting position.
- Adjust the weight so that you can perform each rep with proper form without straining.
Close Grip Biceps Curl
The Close Grip Biceps Curl is an isolation exercise targeting the biceps brachii, particularly emphasizing the short head of the biceps. This exercise involves using a barbell or an EZ curl bar with a narrow grip to maximize bicep engagement and minimize forearm involvement.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart, holding a barbell or EZ curl bar with an underhand grip. Your hands should be positioned close together, about 6-8 inches apart.
- Keep your elbows close to your torso and maintain a slight bend in your knees for stability.
- Exhale as you curl the bar upwards by flexing your elbows, keeping your upper arms stationary. Focus on contracting your biceps throughout the movement.
- Continue lifting until your biceps are fully contracted and the bar is at shoulder level.
- Pause briefly at the top of the movement, then inhale as you slowly lower the bar back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your grip is narrow but comfortable to avoid unnecessary wrist strain.
- Keep your elbows tucked in and stationary to isolate the biceps effectively.
- Focus on a slow and controlled movement to maximize muscle tension and avoid using momentum.
- Maintain a neutral spine and engage your core throughout the exercise to support proper posture.
- Avoid locking out your elbows at the bottom of the movement to keep constant tension on the biceps.
- Use a weight that allows you to perform the exercise with proper form for all repetitions.
Dead Hang
The Dead Hang is a simple yet effective exercise that involves hanging from a pull-up bar with your arms fully extended. This exercise primarily targets the grip strength and can also help in decompressing the spine, improving shoulder mobility, and enhancing overall upper body endurance.
Muscle focus
Step-by-step cues
- Find a sturdy pull-up bar and ensure it can support your weight.
- Stand below the bar, reach up, and grasp it with an overhand grip, hands shoulder-width apart.
- Lift your feet off the ground by bending your knees or crossing your ankles.
- Allow your body to hang freely with arms fully extended and shoulders engaged.
- Keep your core tight and avoid swinging or excessive movement.
- Hold this position for as long as you can maintain proper form.
Technical tips
- Ensure your grip is firm but not overly tense to avoid premature fatigue.
- Engage your shoulder blades by slightly retracting them to stabilize your position.
- Focus on breathing steadily throughout the exercise to maintain endurance.
- Start with shorter durations and gradually increase the time as your grip strength improves.
- Avoid shrugging your shoulders up towards your ears; keep them down and relaxed.
- If new to this exercise, consider using wrist straps for additional support.
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.
