7-Day Upper and Lower Split: Train 3 Times a Week: Progression Cycle 4
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.
Cross Body One-Arm Strength Press
The Cross Body One-Arm Strength Press is a unilateral exercise targeting the shoulders, chest, and triceps. It involves pressing a dumbbell across the body, engaging core stability and enhancing shoulder mobility. This exercise is beneficial for improving muscular balance and coordination.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a dumbbell in one hand at shoulder height.
- Engage your core and keep your back straight throughout the movement.
- Press the dumbbell across your body towards the opposite side, extending your arm fully.
- Pause briefly at the top of the movement, ensuring full extension and control.
- Slowly return to the starting position, maintaining tension in your muscles.
- Complete the desired number of repetitions before switching to the other arm.
Technical tips
- Keep your core tight to prevent twisting or leaning during the press.
- Focus on a controlled movement rather than using momentum to lift the weight.
- Ensure your wrist remains in a neutral position to avoid strain.
- Start with a lighter weight to master the form before progressing to heavier loads.
- Maintain a steady breathing pattern; exhale as you press and inhale as you return.
- Use a mirror or ask for feedback to ensure proper alignment and technique.
Lateral to Front Raise
The Lateral to Front Raise is a compound shoulder exercise that targets the deltoid muscles, specifically the anterior and lateral heads. This movement involves lifting dumbbells from the sides of your body to the front, engaging both shoulder abduction and flexion.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with arms at your sides.
- Keep a slight bend in your elbows and maintain a neutral spine throughout the exercise.
- Raise the dumbbells laterally to shoulder height, keeping your palms facing down.
- Without pausing, bring the dumbbells forward in a controlled manner until they are directly in front of you at shoulder height.
- Slowly lower the dumbbells back to the starting position by reversing the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your movements are smooth and controlled to maximize muscle engagement and reduce injury risk.
- Avoid using momentum; focus on using your shoulder muscles to lift the weights.
- Keep your core engaged throughout the exercise to maintain stability and support your lower back.
- Start with lighter weights to perfect your form before progressing to heavier loads.
- Breathe out as you lift the weights and inhale as you lower them back down.
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.
Korean Dip
The Korean Dip is an advanced bodyweight exercise that targets the triceps, shoulders, and chest. It involves a unique movement pattern that requires significant upper body strength and stability. This exercise is typically performed on parallel bars and is known for its dynamic transition from a dip to a horizontal hold.
Muscle focus
Step-by-step cues
- Begin by positioning yourself between parallel bars, gripping them firmly with your palms facing inward.
- Lift your body off the ground by straightening your arms, ensuring your shoulders are directly above your wrists.
- Lower your body by bending your elbows until your upper arms are parallel to the ground.
- As you reach the bottom of the dip, lean forward and extend your legs behind you, transitioning into a horizontal position.
- Hold this position briefly, engaging your core and maintaining a straight line from head to heels.
- Return to the starting position by reversing the movement, bringing your legs back under you and pushing up through your arms.
Technical tips
- Focus on maintaining control throughout the movement to prevent swinging.
- Engage your core muscles to stabilize your body during the transition phase.
- Keep your elbows close to your body to maximize tricep engagement.
- Practice on lower bars initially if you're new to this exercise to build confidence and strength.
- Ensure proper warm-up of shoulders and wrists before attempting the Korean Dip to reduce injury risk.
Seated Face Pull
The Seated Face Pull is an upper body exercise primarily targeting the rear deltoids, trapezius, and rotator cuff muscles. It is performed using a cable machine with a rope attachment, focusing on improving shoulder stability and posture.
Muscle focus
Step-by-step cues
- Set the cable machine to a high pulley position and attach a rope handle.
- Sit on a bench facing the cable machine with your feet flat on the floor.
- Grasp the rope with both hands using an overhand grip, palms facing down.
- Lean back slightly and ensure your back is straight and core engaged.
- Pull the rope towards your face, leading with your elbows and keeping them high.
- Squeeze your shoulder blades together at the peak of the movement.
- Slowly extend your arms back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows above your wrists throughout the movement to maximize engagement of the rear deltoids.
- Focus on squeezing your shoulder blades together at the top of the movement for optimal muscle contraction.
- Maintain a neutral spine and avoid arching your back during the exercise.
- Start with a lighter weight to ensure proper form and gradually increase as you become more comfortable.
- Ensure that your movements are controlled both during the pull and return phases to prevent injury.
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.
Dumbbell Bulgarian Squat
The Dumbbell Bulgarian Squat is a unilateral lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It involves performing a squat with one leg elevated behind you on a bench or platform while holding dumbbells for added resistance. This exercise improves balance, coordination, and strength in the lower body.
Muscle focus
Step-by-step cues
- Stand a few feet in front of a bench or platform with a dumbbell in each hand, arms hanging at your sides.
- Extend one leg back and place the top of your foot on the bench.
- Keep your chest up and core engaged as you begin to lower your hips by bending your front knee.
- Lower until your front thigh is parallel to the ground or as far as your mobility allows.
- Push through the heel of your front foot to return to the starting position.
- Complete the desired number of repetitions on one leg before switching to the other.
Technical tips
- Ensure your front knee does not extend beyond your toes during the squat to protect your joints.
- Maintain an upright torso throughout the movement to engage your core effectively.
- Start with lighter weights to master form and balance before progressing to heavier dumbbells.
- Focus on a slow and controlled descent to maximize muscle engagement and reduce injury risk.
- Keep your gaze forward to help maintain balance and proper posture.
Hip Thrust Smith Machine
The Hip Thrust Smith Machine exercise targets the gluteal muscles, particularly the gluteus maximus, and also engages the hamstrings and core. This exercise is performed using a Smith machine to provide stability and control, allowing for a focused contraction of the glutes.
Muscle focus
Step-by-step cues
- Position a bench perpendicular to the Smith machine. Sit on the ground with your upper back against the bench.
- Roll the bar of the Smith machine to rest above your hips. Use a pad or towel for comfort if needed.
- Plant your feet flat on the floor, shoulder-width apart, with knees bent at approximately 90 degrees.
- Engage your core and drive through your heels to lift your hips upward, extending them fully while keeping your upper back in contact with the bench.
- Squeeze your glutes at the top of the movement, ensuring your body forms a straight line from shoulders to knees.
- Slowly lower your hips back down to the starting position without touching the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your feet are positioned correctly to maintain balance and maximize glute activation.
- Keep your chin tucked slightly to maintain a neutral spine throughout the movement.
- Focus on squeezing your glutes at the top of each repetition for maximum engagement.
- Avoid arching your lower back; maintain a strong core to stabilize your torso.
- Control the descent of the bar to prevent it from dropping too quickly, which can reduce effectiveness and increase injury risk.
Leg In and Out
The 'In And Out' exercise is a core-focused movement that targets the abdominal muscles, particularly the rectus abdominis and obliques. It involves a seated position where the legs are extended and then brought in towards the chest, engaging the core throughout the motion.
Muscle focus
Step-by-step cues
- Sit on the floor with your legs extended in front of you and your hands placed slightly behind your hips for support.
- Lean back slightly, keeping your back straight and your core engaged.
- Lift your feet off the ground, balancing on your sit bones.
- Simultaneously bring your knees towards your chest while keeping your core tight.
- Extend your legs back out to the starting position without letting them touch the ground.
- Repeat the movement for the desired number of repetitions, maintaining control and balance throughout.
Technical tips
- Keep your core engaged at all times to protect your lower back and maximize abdominal activation.
- Focus on controlled movements rather than speed to ensure proper form and effectiveness.
- If you find it difficult to balance, try placing your hands further back or slightly bending your elbows for additional support.
- To increase difficulty, perform the exercise without using your hands for support or add ankle weights for added resistance.
- Maintain a steady breathing pattern; exhale as you bring your knees in and inhale as you extend them out.
Jump Rope
Jump rope is a cardiovascular exercise that involves jumping over a swinging rope. It enhances coordination, agility, and cardiovascular endurance. This exercise can be performed at varying intensities and is effective for burning calories and improving overall fitness.
Muscle focus
Step-by-step cues
- Choose a rope of appropriate length; when you stand on the middle of the rope, the handles should reach your armpits.
- Hold the handles with a firm grip, keeping your elbows close to your body.
- Stand with your feet together on a flat surface, maintaining an upright posture.
- Swing the rope over your head using your wrists, not your arms.
- Jump off the ground just enough to clear the rope, landing softly on the balls of your feet.
- Maintain a steady rhythm and keep your jumps consistent in height and speed.
Technical tips
- Start with short sessions to build endurance and gradually increase duration as you become more comfortable.
- Focus on wrist movement rather than arm movement to conserve energy and maintain control.
- Keep your core engaged to maintain balance and stability throughout the exercise.
- Wear supportive athletic shoes to cushion your feet and reduce impact stress.
- Practice different footwork patterns like alternating feet or high knees to add variety and challenge.
- Ensure you have enough space around you to avoid tripping or hitting obstacles with the rope.
Kettlebell Goblet Squat
The Kettlebell Sumo Squat is a lower-body exercise targeting the quadriceps, hamstrings, glutes, and inner thighs. It involves holding a kettlebell with both hands while performing a squat with a wide stance, similar to a sumo wrestler's stance. This exercise helps improve strength, stability, and flexibility in the lower body.
Muscle focus
Step-by-step cues
- Stand with your feet wider than shoulder-width apart and toes slightly pointed out.
- Hold a kettlebell with both hands in front of you, allowing it to hang between your legs.
- Engage your core and keep your chest up as you begin to lower your body by bending at the hips and knees.
- Squat down until your thighs are parallel to the ground or as low as your flexibility allows.
- Ensure your knees are tracking over your toes and not caving inward.
- Push through your heels to return to the starting position, straightening your legs and keeping your back upright.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your back straight and avoid rounding your shoulders during the squat.
- Focus on engaging your core throughout the movement for better stability.
- Make sure to keep the weight distributed evenly across both feet.
- Control the movement on the way down to prevent dropping too quickly into the squat.
- Breathe in as you lower into the squat and exhale as you push back up to standing.
- Adjust the width of your stance if necessary to ensure comfort and proper form.
Upward Dog
The Upward Dog, also known as Upward-Facing Dog or Urdhva Mukha Svanasana, is a yoga pose that strengthens the spine, arms, and wrists while stretching the chest, shoulders, and abdomen. It is commonly used in yoga sequences to improve posture and increase flexibility.
Muscle focus
Step-by-step cues
- Begin by lying face down on the mat with your legs extended straight back and the tops of your feet resting on the floor.
- Place your hands under your shoulders with your elbows close to your body.
- Inhale deeply and press firmly into your palms to lift your chest off the ground.
- Straighten your arms completely while keeping your shoulders relaxed and away from your ears.
- Engage your thighs and lift your knees off the floor, balancing on the tops of your feet.
- Hold the pose for several breaths, keeping your gaze forward or slightly upward.
- Exhale and slowly lower your body back to the starting position.
Technical tips
- Ensure that your hands are aligned directly under your shoulders for optimal support.
- Keep your elbows slightly bent if you feel any strain in the lower back.
- Engage your core muscles to protect your lower back during the pose.
- Focus on lifting through the chest rather than pushing with the arms to maintain proper alignment.
- If you experience discomfort in the wrists, try spreading your fingers wide for better weight distribution.
- Maintain a steady breath throughout the pose to enhance relaxation and focus.
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.
Cable Neutral Grip Lat Pulldown
The Cable Wide Neutral Grip Lat Pulldown targets the latissimus dorsi muscles, along with the biceps, shoulders, and upper back. This exercise is performed using a cable machine with a wide neutral grip attachment, allowing for a natural hand position that reduces strain on the wrists and shoulders while effectively engaging the back muscles.
Muscle focus
Step-by-step cues
- Sit at a cable pulldown machine and adjust the knee pad to secure your legs.
- Attach a wide neutral grip handle to the high pulley.
- Grasp the handle with palms facing each other, arms fully extended overhead.
- Lean back slightly at the hips, keeping your chest up and core engaged.
- Pull the handle down towards your upper chest by driving your elbows down and back.
- Squeeze your shoulder blades together at the bottom of the movement.
- Slowly extend your arms back to the starting position under control.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight arch in your lower back throughout the exercise to protect your spine.
- Focus on pulling with your elbows rather than your hands to better engage the lats.
- Avoid using momentum; control the movement both on the way down and up.
- Keep your shoulders down and away from your ears to prevent unnecessary tension.
- Ensure a full range of motion by fully extending your arms at the top of each rep.
- Breathe out as you pull down and inhale as you return to the starting position.
Arm Blaster Biceps Dumbbell Curl
The Arm Blaster Biceps Dumbbell Curl is an isolation exercise targeting the biceps brachii. Utilizing an arm blaster helps maintain proper form by preventing elbow movement, thus maximizing bicep engagement. This exercise is ideal for building bicep size and strength by focusing on strict form and muscle contraction.
Muscle focus
Step-by-step cues
- Adjust the arm blaster so it fits comfortably around your neck and rests against your upper body.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip.
- Position your elbows against the arm blaster, ensuring they remain stationary throughout the movement.
- Curl the dumbbells upward by contracting your biceps, keeping your upper arms stationary.
- Continue lifting until your biceps are fully contracted and the dumbbells are at shoulder level.
- Pause briefly at the top of the movement to maximize contraction.
- Slowly lower the dumbbells back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on keeping your elbows pinned to the arm blaster to prevent swinging.
- Use a weight that allows you to maintain strict form throughout all repetitions.
- Engage your core to stabilize your body and prevent any unnecessary movement.
- Exhale as you lift the dumbbells and inhale as you lower them.
- Avoid using momentum; concentrate on slow, controlled movements for maximum effectiveness.
- Ensure a full range of motion by fully extending and contracting your biceps with each rep.
Cable Wrist Curl
The Cable Wrist Curl is an isolation exercise targeting the forearm flexors. It involves using a cable machine to perform wrist curls, which helps in building strength and endurance in the forearms. This exercise is beneficial for improving grip strength and overall arm stability.
Muscle focus
Step-by-step cues
- Set the cable machine to a low pulley position and attach a straight bar.
- Sit on a bench facing the cable machine, with your feet flat on the floor.
- Grasp the bar with an underhand grip, hands shoulder-width apart, and rest your forearms on your thighs or a bench, allowing your wrists to hang over the edge.
- Keep your back straight and core engaged throughout the exercise.
- Slowly curl your wrists upwards by contracting your forearm muscles, keeping your forearms stationary.
- Hold the contraction at the top for a brief moment.
- Lower the bar back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on using only your wrist to lift the weight; avoid moving your elbows or shoulders.
- Start with a lighter weight to ensure proper form and gradually increase as you build strength.
- Maintain a slow and controlled motion throughout the exercise to maximize muscle engagement.
- Exhale as you curl your wrists up and inhale as you lower them back down.
- Ensure that your grip on the bar is firm but not overly tight to prevent unnecessary strain.
Lat Pulldown Machine
The Lat Pulldown Machine is designed to target the latissimus dorsi muscles in the back, along with secondary engagement of the biceps, shoulders, and upper back. It is a seated exercise where you pull a bar down towards your chest, simulating a pull-up motion.
Muscle focus
Step-by-step cues
- Adjust the seat height so that your feet are flat on the floor and your thighs are secured under the thigh pads.
- Select an appropriate weight on the machine.
- Grasp the bar with a wide overhand grip, slightly wider than shoulder-width apart.
- Sit down with your back straight and chest up, positioning yourself directly under the bar.
- Pull the bar down towards your upper chest while keeping your elbows pointed down and back.
- Pause briefly at the bottom of the movement, ensuring full contraction of the lats.
- Slowly release the bar back to the starting position with controlled movement.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability and proper form.
- Avoid using momentum; focus on controlled movements to maximize muscle engagement.
- Ensure your shoulders are relaxed and not hunched during the exercise to prevent strain.
- Exhale as you pull the bar down and inhale as you return to the starting position.
- If you experience discomfort in your shoulders or wrists, adjust your grip or consult a trainer.
Machine Biceps Curl
The Machine Biceps Curl is an isolation exercise targeting the biceps brachii muscles. It is performed using a specialized machine designed to provide resistance through a fixed range of motion, allowing for controlled and focused muscle contraction. This exercise is ideal for increasing bicep strength and size, while minimizing the involvement of other muscle groups.
Muscle focus
Step-by-step cues
- Adjust the seat height so that your upper arms are comfortably resting on the pad and your elbows align with the machine's pivot point.
- Select an appropriate weight on the machine's stack.
- Sit down and grasp the handles with an underhand grip, palms facing upwards.
- Keep your back straight and feet flat on the floor.
- Exhale as you curl the handles towards your shoulders by bending your elbows, keeping your upper arms stationary.
- Pause briefly at the top of the movement, ensuring full contraction of the biceps.
- Inhale as you slowly lower the handles back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your elbows remain fixed in place throughout the exercise to maximize bicep engagement.
- Avoid using momentum or swinging your body to lift the weight; focus on controlled movements.
- Adjust the seat and pad to ensure proper alignment and comfort, reducing strain on joints.
- Start with a lighter weight to perfect your form before progressing to heavier loads.
- Maintain a slow and steady pace during both lifting and lowering phases to increase muscle tension.
- Keep your wrists straight and avoid bending them during curls to prevent strain.
Dumbbell Lying Pronation
The Dumbbell Lying Pronation is an exercise targeting the forearm muscles, specifically focusing on the pronator teres and pronator quadratus. This exercise helps in enhancing wrist stability and forearm strength, which is beneficial for overall grip strength.
Muscle focus
Step-by-step cues
- Lie down on a flat bench with your chest facing upwards.
- Hold a dumbbell in each hand with your arms extended straight above your chest, palms facing each other.
- Slowly rotate your wrists inward so that your palms face downward.
- Hold the pronated position for a moment, ensuring full control over the movement.
- Slowly rotate your wrists back to the starting position with palms facing each other.
- Repeat for the desired number of repetitions.
Technical tips
- Start with a light weight to ensure proper form and prevent strain on the wrists.
- Focus on controlled movements to maximize muscle engagement and avoid injury.
- Keep your elbows slightly bent to reduce tension on the elbow joint.
- Maintain a steady breathing pattern; exhale as you pronate and inhale as you return to the starting position.
- Ensure that only your wrists are moving; keep your arms stable throughout the exercise.
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.
