7-Day Upper and Lower Split: Train 3 Times a Week: Progression Cycle 3
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.
Knee Push-Up
Push Ups On Knees, also known as modified push-ups, are a beginner-friendly exercise that targets the chest, shoulders, and triceps. This variation reduces the load on the upper body by allowing the knees to remain on the ground, making it an excellent choice for building strength and endurance in those new to push-ups or returning from injury.
Muscle focus
Step-by-step cues
- Start by kneeling on the floor. Place your hands slightly wider than shoulder-width apart on the ground.
- Position your knees together and keep your feet lifted off the ground.
- Engage your core and maintain a straight line from your head to your knees.
- Lower your body by bending your elbows until your chest nearly touches the floor.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core tight throughout the movement to maintain proper alignment.
- Ensure that your elbows are at a 45-degree angle to your body as you lower yourself.
- Avoid arching your back; maintain a straight line from head to knees.
- Focus on controlled movements rather than speed to maximize muscle engagement.
- If you experience discomfort in your wrists, try using push-up bars or perform the exercise on a soft surface.
Pike Push-Up Between Benches
The Pike Push Up Between Benches is an advanced bodyweight exercise targeting the shoulders, triceps, and upper chest. By elevating the feet on benches, this variation increases the range of motion and intensity, simulating an overhead press movement.
Muscle focus
Step-by-step cues
- Position two benches parallel to each other, about shoulder-width apart.
- Place your feet on one bench and your hands on the other, forming a pike position with your hips elevated.
- Keep your body inverted with your legs straight and core engaged.
- Lower your head towards the floor by bending your elbows, keeping them close to your body.
- Pause briefly at the bottom of the movement, then push through your palms to extend your arms and return to the starting position.
- Maintain control throughout the movement and avoid arching your back.
Technical tips
- Ensure that both benches are stable and can support your weight.
- Focus on keeping your core tight to maintain balance and proper form.
- Keep your elbows tucked in to engage the triceps more effectively.
- Control the descent to maximize muscle engagement and prevent injury.
- Breathe in as you lower yourself and exhale as you push back up.
- If new to this exercise, start with a lower elevation or perform regular pike push-ups until strength improves.
Standing One Dumbbell French Press
The Standing One Dumbbell French Press is an isolation exercise targeting the triceps. It involves holding a single dumbbell with both hands and extending the arms overhead, focusing on the contraction of the triceps muscles. This exercise helps in building strength and definition in the upper arm.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, maintaining a slight bend in your knees for stability.
- Grip one dumbbell with both hands, interlocking your fingers around the handle.
- Raise the dumbbell overhead until your arms are fully extended, keeping your elbows close to your head.
- Inhale as you slowly lower the dumbbell behind your head by bending at the elbows, keeping your upper arms stationary.
- Exhale and extend your arms back to the starting position, focusing on contracting your triceps.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain balance and support your lower back.
- Avoid flaring your elbows outward; keep them close to your head to maximize triceps engagement.
- Control the movement speed, especially when lowering the dumbbell, to maintain tension on the triceps.
- Start with a lighter weight to perfect your form before progressing to heavier dumbbells.
- Ensure that you do not lock out your elbows at the top of the movement to keep tension on the muscles.
Seated Chest Clam
The Seated Chest Clam is an isolation exercise targeting the pectoral muscles, specifically the inner chest. It involves squeezing the chest muscles together while maintaining a seated position, typically using a machine designed for this purpose.
Muscle focus
Step-by-step cues
- Sit on the chest fly machine with your back firmly against the pad.
- Adjust the seat height so that your feet are flat on the floor and your arms are at chest level when gripping the handles.
- Grasp the handles with a neutral grip, keeping your elbows slightly bent.
- Exhale and slowly bring the handles together in front of you by contracting your chest muscles.
- Pause briefly at the peak contraction, ensuring your chest is fully engaged.
- Inhale and slowly return to the starting position, allowing your chest muscles to stretch.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains pressed against the pad throughout the movement to avoid using momentum.
- Focus on squeezing your chest muscles rather than pushing with your arms.
- Keep your movements controlled and avoid letting the weights slam back into position.
- Adjust the machine settings to ensure a full range of motion without overextending your shoulders.
- Maintain a slight bend in your elbows to reduce strain on the joints.
Barbell Rear Delt Raise
The Barbell Rear Delt Raise is an isolation exercise targeting the rear deltoids, part of the shoulder muscle group. It also engages the upper back and traps, promoting balanced shoulder development and improving posture.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- Let the barbell hang in front of you with arms extended naturally.
- Raise the barbell out to the sides until your arms are parallel to the floor, keeping a slight bend in your elbows.
- Pause at the top of the movement, squeezing your shoulder blades together.
- Lower the barbell back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight bend in your elbows throughout the movement to reduce joint strain.
- Focus on squeezing your shoulder blades together at the top of each rep to maximize rear delt activation.
- Keep your core engaged to maintain stability and prevent lower back strain.
- Avoid using momentum; perform each rep with controlled movements for better muscle engagement.
- Start with a lighter weight to ensure proper form before progressing to heavier loads.
Incline Barbell Triceps Extension
The Incline Barbell Triceps Extension is a strength training exercise targeting the triceps brachii. It is performed on an incline bench, which emphasizes the long head of the triceps due to the angle of the arms. This exercise helps in building mass and strength in the upper arm.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Lie back on the bench with your feet flat on the floor.
- Grasp a barbell with an overhand grip, hands shoulder-width apart.
- Extend your arms straight above your chest, keeping a slight bend in your elbows.
- Lower the barbell slowly 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.
- Press the barbell back to the starting position by extending your elbows.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your elbows remain stationary and do not flare out during the movement.
- Maintain a controlled motion to prevent injury and maximize muscle engagement.
- Start with a lighter weight to perfect form before increasing resistance.
- Focus on squeezing the triceps at the top of the movement for maximum contraction.
- Keep your core engaged to maintain stability on the incline bench.
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.
Squat
The squat is a fundamental lower body exercise that targets the quadriceps, hamstrings, glutes, and core muscles. It is performed by lowering the hips from a standing position and then returning to standing, while keeping the back straight and feet flat on the ground.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, toes slightly pointed out.
- Engage your core and keep your chest up.
- Bend your knees and push your hips back as if sitting in a chair.
- Lower your body until your thighs are at least parallel to the ground.
- Ensure your knees are tracking over your toes without collapsing inward.
- Push through your heels to return to the starting position.
- Maintain a neutral spine throughout the movement.
Technical tips
- Keep your weight on your heels to maintain balance and stability.
- Focus on keeping your chest lifted to avoid rounding your back.
- Use a mirror or have a partner check your form to ensure proper alignment.
- Start with bodyweight squats before adding weights to master the form.
- Breathe in as you lower down and exhale as you push up.
- Warm up properly before squatting to prevent injury.
Glute Bridge on Bench
The Glute Bridge on Bench is an effective exercise targeting the gluteal muscles, hamstrings, and core. By elevating the shoulders on a bench, this variation increases the range of motion, providing a greater challenge and more significant muscle activation compared to the standard glute bridge.
Muscle focus
Step-by-step cues
- Sit on the ground with your upper back resting against a bench, knees bent, and feet flat on the floor.
- Place your feet hip-width apart and position them so that your shins are vertical when you lift your hips.
- Rest your arms on the bench for stability or cross them over your chest.
- Engage your core and squeeze your glutes as you lift your hips toward the ceiling until your body forms a straight line from shoulders to knees.
- Hold the top position for a moment, ensuring maximum contraction in the glutes.
- Slowly lower your hips back to the starting position without letting them touch the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your feet are positioned correctly; they should be directly under your knees at the top of the movement.
- Focus on squeezing your glutes throughout the exercise to maximize muscle activation.
- Keep your core engaged to maintain stability and prevent arching of the lower back.
- Avoid pushing through your heels excessively; aim for balanced pressure across your entire foot.
- Control the movement during both lifting and lowering phases to enhance muscle engagement and prevent injury.
Suspension V-Ups
Suspension V-Ups are an advanced core exercise that combines the benefits of suspension training with the dynamic movement of a V-up. This exercise targets the rectus abdominis, obliques, and hip flexors, while also engaging the stabilizing muscles of the shoulders and back. It requires a suspension trainer, such as TRX, and is performed by lifting both the upper and lower body simultaneously in a controlled manner.
Muscle focus
Step-by-step cues
- Attach the suspension trainer securely overhead and adjust the straps to mid-calf length.
- Lie on your back with your heels in the foot cradles of the suspension trainer, arms extended overhead.
- Engage your core and lift your legs and torso simultaneously to form a 'V' shape, reaching your hands towards your feet.
- Pause briefly at the top of the movement, ensuring your body forms a straight line from hands to feet.
- Lower your body back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a strong core throughout the exercise to prevent lower back strain.
- Focus on controlled movements rather than speed to maximize muscle engagement.
- Keep your legs straight and avoid bending at the knees for optimal effectiveness.
- Exhale as you lift into the V position and inhale as you return to start.
- Ensure that the suspension trainer is securely anchored before beginning.
- If you're new to this exercise, start with fewer repetitions and gradually increase as you build strength.
Barbell Bulgarian Squat
The Barbell Bulgarian Squat is a unilateral lower body exercise that targets the quadriceps, glutes, and hamstrings. It involves performing a squat with one leg elevated behind you on a bench or platform while holding a barbell across your upper back. This exercise enhances balance, stability, and muscular strength in the legs.
Muscle focus
Step-by-step cues
- Begin by positioning a bench or platform behind you at knee height.
- Place a barbell across your upper back, ensuring it is centered and secure.
- Stand about two feet in front of the bench with your feet hip-width apart.
- Lift one leg and place the top of your foot on the bench behind you.
- Engage your core and keep your chest up as you begin to lower your body by bending the front knee.
- Descend until your front thigh is parallel to the ground, ensuring your knee does not extend past your toes.
- Press through the heel of your front foot to return to the starting position.
- Complete the desired number of repetitions before switching legs.
Technical tips
- Maintain an upright torso throughout the movement to prevent leaning forward.
- Focus on keeping your front knee aligned with your toes to avoid unnecessary strain.
- Engage your core muscles to enhance stability and control during the exercise.
- Start with a lighter weight to master the form before progressing to heavier loads.
- Ensure that the bench height allows for comfortable placement of your rear foot without causing discomfort.
- Perform the exercise in front of a mirror if possible to monitor form and alignment.
Glute Bridge Single Leg
The Glute Bridge Single Leg is an advanced variation of the traditional glute bridge exercise that targets the gluteal muscles, hamstrings, and core. By performing the exercise on one leg, it increases the demand on balance and stability, enhancing unilateral strength and muscle activation.
Muscle focus
Step-by-step cues
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Extend one leg straight out, keeping it in line with your opposite thigh.
- Engage your core and press through the heel of the grounded foot to lift your hips towards the ceiling.
- At the top of the movement, your body should form a straight line from shoulders to knees.
- Hold the position briefly while squeezing your glutes.
- Slowly lower your hips back to the starting position without letting them touch the ground.
- Repeat for the desired number of repetitions before switching legs.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Ensure that your extended leg remains straight and aligned with your body.
- Focus on squeezing your glutes at the top of the movement for maximum activation.
- Avoid arching your lower back; keep a neutral spine position.
- Perform the exercise slowly and with control to enhance muscle engagement and balance.
- Start with fewer repetitions if you're new to this exercise to build strength gradually.
Cable Horizontal Pallof Press
The Cable Horizontal Pallof Press is an anti-rotation core exercise that targets the obliques, transverse abdominis, and stabilizes the entire core. It involves pressing a cable handle away from the body while resisting rotational forces, enhancing core stability and strength.
Muscle focus
Step-by-step cues
- Attach a single handle to a cable machine at chest height.
- Stand perpendicular to the cable machine with feet shoulder-width apart.
- Grasp the handle with both hands and step away from the machine to create tension in the cable.
- Position your hands at the center of your chest, elbows bent.
- Brace your core and press the handle straight out in front of you, extending your arms fully.
- Hold the extended position briefly, ensuring your torso remains stable and does not rotate.
- Slowly return your hands to the starting position at your chest.
- Repeat for the desired number of repetitions before switching sides.
Technical tips
- Maintain a neutral spine throughout the exercise to prevent unnecessary strain on your back.
- Engage your glutes and keep your knees slightly bent for better stability.
- Focus on breathing steadily; exhale as you press out and inhale as you return to start.
- Keep your shoulders relaxed and avoid shrugging during the movement.
- Ensure that your hips remain square and do not twist as you press out.
- Start with a lighter weight to master form before increasing resistance.
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.
Neck Curl
The neck curl is an isolation exercise targeting the neck flexor muscles, primarily the sternocleidomastoid. It helps in strengthening the neck, improving posture, and enhancing overall neck stability. This exercise is typically performed lying on a bench or flat surface with controlled movements to ensure safety and effectiveness.
Muscle focus
Step-by-step cues
- Lie on your back on a flat bench with your head hanging off the edge.
- Place a small weight plate or resistance band across your forehead.
- Keep your shoulders relaxed and your body stable throughout the exercise.
- Slowly curl your chin towards your chest by flexing your neck.
- Pause briefly at the top of the movement, ensuring full contraction of the neck muscles.
- Slowly return to the starting position with control, avoiding any sudden movements.
- Repeat for the desired number of repetitions.
Technical tips
- Start with a light weight to avoid strain and gradually increase as you build strength.
- Focus on slow, controlled movements to maximize muscle engagement and minimize injury risk.
- Maintain a neutral spine and avoid lifting your shoulders during the exercise.
- Ensure that your breathing is steady; exhale as you curl up and inhale as you return to the starting position.
- Perform this exercise at the end of your workout to prevent fatigue from affecting other exercises.
- If you experience any discomfort or pain, stop immediately and reassess your form or consult a professional.
Kettlebell Biceps Curl
The Kettlebell Biceps Curl is an isolation exercise targeting the biceps brachii. It involves lifting a kettlebell with a controlled motion to engage the biceps, promoting muscle strength and hypertrophy. This exercise can be performed standing or seated and is suitable for various fitness levels.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an underhand grip.
- Keep your elbows close to your torso and your palms facing forward.
- Exhale as you curl the kettlebells upward by bending your elbows, keeping your upper arms stationary.
- Continue lifting until the kettlebells are at shoulder level and your biceps are fully contracted.
- Pause briefly at the top of the movement, then inhale as you slowly lower the kettlebells back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a straight posture throughout the exercise to avoid using momentum.
- Focus on squeezing the biceps at the top of the curl for maximum contraction.
- Control the descent of the kettlebells to maximize muscle engagement.
- Avoid swinging or using your back to lift the weights; keep the movement isolated to your arms.
- Start with a lighter weight to perfect your form before progressing to heavier kettlebells.
One-Arm Wrist Curl Dumbbell
The Dumbbell One Arm Wrist Curl is an isolation exercise targeting the forearm muscles, specifically the wrist flexors. It helps in developing grip strength and forearm size. This exercise is performed with a single dumbbell, allowing for focused contraction and control of the wrist flexor muscles.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor, holding a dumbbell in one hand.
- Rest your forearm on your thigh or a bench, with your wrist hanging over the edge and your palm facing upward.
- Grip the dumbbell firmly and allow your wrist to extend downward, lowering the weight slowly.
- Curl the dumbbell upward by flexing your wrist, squeezing at the top of the movement.
- Lower the dumbbell back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions before switching to the other arm.
Technical tips
- Keep your forearm stationary and only move your wrist to ensure proper isolation of the wrist flexors.
- Use a moderate weight that allows you to perform the exercise with good form throughout all repetitions.
- Focus on a slow and controlled motion to maximize muscle engagement and avoid injury.
- Breathe steadily throughout the exercise; exhale as you curl the weight up and inhale as you lower it.
- Ensure that your grip on the dumbbell is firm but not overly tight to prevent unnecessary tension in the forearm.
Straight-Arm Lat Pulldown
The Straight Arm Pulldown is an isolation exercise targeting the latissimus dorsi muscles. It involves pulling a cable bar down with straight arms, focusing on the back muscles without engaging the biceps. This exercise helps in developing a wider back and improving upper body strength.
Muscle focus
Step-by-step cues
- Attach a straight bar to the high pulley of a cable machine.
- Stand facing the machine with feet shoulder-width apart.
- Grasp the bar with an overhand grip, hands slightly wider than shoulder-width.
- Step back slightly to create tension in the cable, keeping arms straight and elbows slightly bent.
- Engage your core and pull the bar down towards your thighs, keeping arms straight.
- Focus on squeezing your lats as you pull down.
- Slowly return to the starting position with control, maintaining tension in your lats.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the movement to maintain stability.
- Avoid using your biceps; focus on using your lats to pull the bar down.
- Maintain a slight bend in the elbows to prevent joint strain.
- Use a controlled motion; avoid swinging or using momentum.
- Adjust the weight so that you can perform the exercise with proper form for all repetitions.
- Ensure your shoulders are relaxed and not hunched up towards your ears.
Close-grip EZ Bar Curl
The Close-grip EZ Bar Curl is an isolation exercise targeting the biceps brachii, with additional engagement of the brachialis and forearm muscles. This exercise utilizes an EZ bar, which has a zigzag shape to reduce strain on the wrists and elbows, allowing for a more comfortable grip. The close grip specifically emphasizes the inner portion of the biceps, promoting muscle growth and strength development.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart and hold an EZ bar with a close grip, palms facing up. Your hands should be approximately 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 upward by flexing your elbows, keeping your upper arms stationary. Focus on contracting your biceps.
- Continue lifting until the bar is at shoulder level and your biceps are fully contracted.
- Pause briefly at the top of the movement, then inhale as you slowly lower the bar back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your elbows remain close to your body throughout the exercise to maximize bicep engagement.
- Avoid swinging or using momentum to lift the bar; focus on controlled movements to effectively target the biceps.
- Keep your wrists straight to prevent unnecessary strain and reduce the risk of injury.
- Engage your core muscles to maintain balance and stability during the exercise.
- Adjust your grip width slightly if you experience discomfort in your wrists; find a position that feels natural and comfortable.
Wrist Push-Up
The Wrist Push Up is a bodyweight exercise that targets the forearms and wrists, enhancing strength and flexibility in these areas. It is performed with the back of the hands on the ground, requiring balance and control. This exercise is beneficial for athletes looking to improve wrist stability and forearm endurance.
Muscle focus
Step-by-step cues
- Begin by kneeling on the floor, placing your hands on the ground with the backs of your hands facing down and fingers pointing towards your body.
- Ensure your wrists are directly under your shoulders and your knees are under your hips.
- Engage your core to maintain a straight line from your head to your knees.
- Slowly lower your chest towards the floor by bending your elbows, keeping your wrists stable.
- Pause briefly at the bottom, then push through the backs of your hands to return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Warm up your wrists thoroughly before attempting this exercise to prevent injury.
- Start with a small range of motion if you are new to wrist push ups, gradually increasing as you build strength.
- Focus on maintaining control throughout the movement to maximize effectiveness and safety.
- Keep your elbows close to your body to reduce strain on the wrists.
- If you experience discomfort, try adjusting the angle of your hands or reduce the number of repetitions.
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.
