7-Day Upper and Lower Split: Train 3 Times a Week: Progression Cycle 5
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.
Standing Press Around
The Standing Press Around is a dynamic shoulder exercise that targets the deltoids, trapezius, and upper chest. It involves a circular motion with a weight, engaging multiple muscle groups to improve shoulder stability and strength.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Begin with the dumbbells at shoulder height, palms facing forward.
- Press the weights overhead in a circular motion, moving them outward and upward.
- As you reach the top of the movement, rotate your wrists so that your palms face each other.
- Continue the circular motion by bringing the weights down in front of you, returning to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain balance and stability.
- Use a controlled motion to avoid swinging the weights, which can lead to injury.
- Start with lighter weights to master the form before progressing to heavier loads.
- Focus on maintaining a smooth and continuous circular motion for maximum effectiveness.
- Ensure your elbows are slightly bent at the top of the movement to reduce joint strain.
Dumbbell Cuban Rotation
The Dumbbell Cuban Rotation is an exercise that targets the rotator cuff muscles, improving shoulder stability and mobility. It involves a combination of external rotation and a lateral raise, making it effective for enhancing shoulder health and preventing injuries.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a pronated grip.
- Raise your arms to shoulder height, keeping elbows bent at 90 degrees and upper arms parallel to the ground.
- Rotate your forearms upward by externally rotating your shoulders, keeping elbows stationary.
- Pause briefly at the top of the movement, ensuring your forearms are vertical.
- Slowly lower the dumbbells back to the starting position by reversing the rotation.
- Repeat for the desired number of repetitions.
Technical tips
- Start with light weights to focus on form and control.
- Keep your core engaged to maintain stability throughout the exercise.
- Avoid using momentum; perform the movement slowly and deliberately.
- Ensure your elbows remain at shoulder height and do not drop during the rotation.
- Breathe steadily, exhaling as you rotate upward and inhaling as you return to the start.
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.
Decline Dumbbell Bench Press
The Decline Dumbbell Bench Press is a compound exercise targeting the lower portion of the pectoral muscles, while also engaging the triceps and anterior deltoids. This exercise is performed on a decline bench, which allows for a greater emphasis on the lower chest compared to flat or incline variations.
Muscle focus
Step-by-step cues
- Set the bench to a decline angle of approximately 15 to 30 degrees.
- Lie back on the bench with your feet secured under the foot pads.
- Hold a dumbbell in each hand with an overhand grip, palms facing forward.
- Extend your arms straight above your chest, keeping a slight bend in your elbows.
- Lower the dumbbells slowly to the sides of your chest, maintaining control throughout the movement.
- Pause briefly at the bottom, then press the dumbbells back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains flat against the bench throughout the exercise to maintain stability.
- Focus on controlled movements; avoid using momentum to lift the weights.
- Keep your wrists straight and aligned with your forearms to prevent strain.
- Exhale as you press the dumbbells upward and inhale as you lower them.
- Start with lighter weights to perfect your form before progressing to heavier loads.
- Engage your core muscles to help stabilize your body during the lift.
One-Arm Dumbbell Supported Bent Over Lateral Raise
The One-Arm Dumbbell Supported Bent Over Lateral Raise is an isolation exercise targeting the posterior deltoids. It involves bending over at the hips with one hand supported on a bench or stable surface, while the other arm lifts a dumbbell laterally to shoulder height. This exercise helps in developing shoulder stability and strength, particularly in the rear deltoids.
Muscle focus
Step-by-step cues
- Start by standing beside a bench or stable surface with your feet shoulder-width apart.
- Hold a dumbbell in one hand with a neutral grip, palm facing inward.
- Bend at the hips until your torso is nearly parallel to the floor, keeping your back straight.
- Place your non-working hand on the bench for support.
- With a slight bend in your elbow, raise the dumbbell laterally to shoulder height.
- Pause briefly at the top of the movement, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions before switching arms.
Technical tips
- Maintain a straight back throughout the exercise to avoid strain.
- Focus on lifting with your shoulder rather than your arm to effectively target the rear deltoid.
- Control the movement and avoid using momentum to lift the dumbbell.
- Keep your core engaged to maintain stability and balance during the exercise.
- Ensure your head is aligned with your spine by looking at a spot on the floor slightly ahead of you.
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.
Rear Lunge
The rear lunge is a lower body exercise targeting the quadriceps, hamstrings, glutes, and calves. It involves stepping backward into a lunge position, which helps improve balance, coordination, and lower body strength. This exercise can be performed with body weight or additional resistance such as dumbbells or a barbell.
Muscle focus
Step-by-step cues
- Stand upright with feet hip-width apart and hands on your hips or holding weights at your sides.
- Step back with your right foot, landing on the ball of your foot and keeping your heel off the ground.
- Lower your hips until both knees are bent at approximately 90 degrees. Your front knee should be directly above your ankle, and your back knee should hover just above the floor.
- Push through the heel of your front foot to return to the starting position.
- Repeat the movement with the left leg stepping back. Continue alternating legs for the desired number of repetitions.
Technical tips
- Maintain an upright torso throughout the movement to prevent leaning forward.
- Engage your core muscles to help stabilize your body and maintain balance.
- Ensure that your front knee does not extend beyond your toes to protect your knee joint.
- Focus on a smooth and controlled motion rather than speed to maximize muscle engagement.
- If using weights, start with lighter loads to perfect form before progressing to heavier weights.
Seated Figure 4 Stretch
The Seated Figure 4 Stretch is a flexibility exercise targeting the hip and gluteal muscles. It helps improve hip mobility and can alleviate lower back tension. This stretch is performed while seated, making it accessible and easy to integrate into a workout routine.
Muscle focus
Step-by-step cues
- Sit on the floor with your legs extended straight in front of you.
- Bend your right knee and place your right ankle over your left knee, forming a 'figure 4' shape with your legs.
- Keep your back straight and gently lean forward from the hips, bringing your chest towards your legs.
- Hold the stretch for 20-30 seconds, feeling the stretch in your right hip and glute.
- Switch legs and repeat the stretch on the opposite side.
Technical tips
- Maintain a straight back to avoid straining your lower back.
- If you feel discomfort in your knee, adjust the position of your foot or reduce the forward lean.
- Focus on deep breathing to enhance relaxation and increase the effectiveness of the stretch.
- Ensure both sit bones remain grounded to maintain balance and proper form.
- Perform this stretch after a workout when muscles are warm for better flexibility gains.
Dead Bug
The Dead Bug is a core strengthening exercise that targets the abdominal muscles, improves stability, and enhances coordination. It involves lying on your back and moving your arms and legs in a controlled manner to engage the core without straining the lower back.
Muscle focus
Step-by-step cues
- Lie flat on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle above your hips.
- Engage your core by drawing your navel towards your spine, ensuring your lower back is pressed into the floor.
- Slowly extend your right arm behind you while simultaneously straightening your left leg towards the floor, keeping both just above the ground.
- Return to the starting position by bringing your arm and leg back to the initial position.
- Repeat the movement on the opposite side by extending your left arm and right leg.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the exercise to prevent lower back strain.
- Focus on slow, controlled movements to maximize core engagement and improve coordination.
- Keep breathing steadily; exhale as you extend your arm and leg, and inhale as you return to the starting position.
- If you experience discomfort in your lower back, reduce the range of motion or keep your legs bent during extensions.
- Ensure that your head and neck remain relaxed on the floor to avoid unnecessary tension.
Smith Front Squat
The Smith Front Squat is a compound exercise targeting the quadriceps, glutes, and core muscles. It utilizes the Smith machine to provide stability and control, making it suitable for lifters who want to focus on form and muscle activation without the need for a spotter.
Muscle focus
Step-by-step cues
- Set the bar on the Smith machine at shoulder height.
- Stand with your feet shoulder-width apart and position yourself under the bar.
- Cross your arms over your chest and rest the bar across your front deltoids.
- Unrack the bar by rotating it forward and step back slightly.
- Keep your chest up, core engaged, and back straight.
- Lower your body by bending at the knees and hips until your thighs are parallel to the floor.
- Push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your elbows remain high throughout the movement to keep the bar stable.
- Focus on maintaining a neutral spine to prevent lower back strain.
- Engage your core muscles to enhance stability and control during the squat.
- Keep your knees aligned with your toes to avoid unnecessary stress on the joints.
- Breathe in as you lower into the squat and exhale as you push back up.
Seated Good Morning
The Seated Good Morning is a compound exercise targeting the lower back, glutes, and hamstrings. It involves bending at the hips while maintaining a straight back, performed while seated to isolate the posterior chain muscles more effectively.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor, shoulder-width apart.
- Hold a barbell across your upper back, ensuring it is not resting on your neck.
- Engage your core and keep your chest up.
- Inhale deeply, then hinge forward at the hips, keeping your back straight and head aligned with your spine.
- Lower your torso until it is nearly parallel to the floor or as far as your flexibility allows.
- Exhale as you return to the starting position by contracting your glutes and hamstrings.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the barbell is securely positioned on your upper back, avoiding any pressure on the neck.
- Maintain a neutral spine throughout the movement to prevent injury.
- Focus on hinging at the hips rather than bending at the waist to engage the correct muscle groups.
- Control the descent and ascent to maximize muscle engagement and avoid momentum.
- Start with a lighter weight to master form before progressing to heavier loads.
- Keep your feet firmly planted to provide stability during the exercise.
Machine Abdominal Crunches
Machine Abdominal Crunches target the rectus abdominis muscle, often referred to as the 'six-pack' muscle. This exercise is performed using a specialized machine that provides resistance, allowing for controlled and isolated abdominal contractions. It is ideal for building core strength and enhancing abdominal definition.
Muscle focus
Step-by-step cues
- Adjust the seat height so that your knees are at a 90-degree angle when seated.
- Select an appropriate weight on the machine's stack.
- Sit on the machine with your back pressed against the backrest and your feet flat on the floor.
- Grasp the handles or position your arms as instructed by the machine design.
- Engage your core by pulling your navel towards your spine.
- Exhale as you contract your abdominal muscles to bring your chest towards your knees, keeping a slow and controlled motion.
- Pause briefly at the peak of contraction, ensuring maximum tension in the abs.
- Inhale as you slowly return to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slow and controlled pace to maximize muscle engagement and reduce injury risk.
- Focus on using your abdominal muscles rather than pulling with your arms or legs.
- Keep your neck relaxed to avoid strain; do not pull with your head or neck.
- Ensure that you are breathing correctly: exhale during contraction and inhale during release.
- Start with a lighter weight to master form before increasing resistance.
- Adjust the machine settings to fit your body size for optimal performance and comfort.
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.
Smith Bent Over Row
The Smith Bent Over Row is a compound exercise targeting the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius. This exercise is performed using a Smith machine, which provides stability and control, allowing for focused muscle engagement.
Muscle focus
Step-by-step cues
- Set the Smith machine bar to a height just below your knees.
- Stand with your feet shoulder-width apart and grip the bar with an overhand grip, hands slightly wider than shoulder-width.
- Bend your knees slightly and hinge at the hips to lower your torso until it is nearly parallel to the floor.
- Keep your back straight and core engaged throughout the movement.
- Pull the barbell towards your lower ribcage by retracting your shoulder blades and bending your elbows.
- Pause briefly at the top of the movement, squeezing your back muscles.
- Slowly lower the bar back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine and avoid rounding your back to prevent injury.
- Focus on pulling with your back muscles rather than your arms to maximize engagement.
- Keep your elbows close to your body during the pull to target the lats effectively.
- Control the movement both on the way up and down for better muscle activation.
- Adjust your grip width to find a comfortable position that allows full range of motion.
- Ensure that your feet are firmly planted on the ground for stability.
Dumbbell Cross Body Hammer Curl
The Dumbbell Cross Body Hammer Curl is an isolation exercise targeting the brachialis, brachioradialis, and biceps brachii muscles. This variation emphasizes the forearms and the outer head of the biceps, promoting arm strength and muscle balance.
Muscle focus
Step-by-step cues
- Stand upright with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).
- Keep your elbows close to your torso and your shoulders relaxed.
- Starting with the right arm, curl the dumbbell across your body towards the left shoulder while keeping your upper arm stationary.
- Squeeze the biceps at the top of the movement and pause briefly.
- Slowly lower the dumbbell back to the starting position.
- Repeat with the left arm, curling towards the right shoulder.
- Continue alternating arms for the desired number of repetitions.
Technical tips
- Maintain a controlled motion throughout the exercise to maximize muscle engagement.
- Avoid swinging or using momentum to lift the weights; focus on isolating the biceps and forearms.
- Keep your core engaged to maintain balance and prevent unnecessary movement.
- Breathe out as you lift the dumbbell and inhale as you lower it.
- Start with a lighter weight to ensure proper form before progressing to heavier weights.
Hand Gripper
The hand gripper is a compact exercise tool designed to strengthen the muscles of the forearms, hands, and fingers. It consists of two handles connected by a resistance spring. Regular use can improve grip strength, enhance endurance, and support overall hand health.
Muscle focus
Step-by-step cues
- Hold the hand gripper in one hand with your palm facing inward.
- Position the handles so they rest comfortably in the palm of your hand.
- Squeeze the handles together using your fingers and thumb until they touch or come as close as possible.
- Hold the squeeze for a moment, then slowly release the tension.
- Perform the desired number of repetitions and switch to the other hand.
Technical tips
- Start with a gripper that offers manageable resistance to avoid strain.
- Focus on controlled movements to maximize muscle engagement.
- Incorporate hand gripper exercises into your routine 2-3 times per week for best results.
- Ensure even training by performing an equal number of repetitions with both hands.
- Gradually increase resistance or repetitions as your grip strength improves.
Barbell Rear Delt Row
The Barbell Rear Delt Row is a compound exercise targeting the posterior deltoids, upper back, and traps. It involves pulling a barbell towards your torso while maintaining a bent-over position, emphasizing the rear deltoids and upper back muscles.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a barbell with an overhand grip.
- Bend your knees slightly and hinge at the hips to lean forward, keeping your back straight and torso almost parallel to the floor.
- Let the barbell hang at arm's length in front of you, keeping your arms perpendicular to the floor.
- Engage your core and pull the barbell towards your lower chest by squeezing your shoulder blades together.
- Pause briefly at the top of the movement, ensuring maximum contraction in the rear delts.
- Lower the barbell back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your back straight and avoid rounding your shoulders to prevent injury.
- Focus on squeezing your shoulder blades together at the top of the movement for maximum engagement of the rear delts.
- Maintain a neutral neck position by looking slightly ahead rather than down or up.
- Use a weight that allows you to perform the exercise with proper form throughout all repetitions.
- Control the descent of the barbell to maximize muscle tension and prevent momentum from taking over.
- Ensure your elbows are slightly bent and remain close to your body during the lift.
Band Biceps Curl
The Band Biceps Curl is an isolation exercise targeting the biceps brachii using a resistance band. This exercise helps in building strength and muscle endurance in the biceps, offering a variable resistance throughout the range of motion.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, placing the middle of the resistance band under your feet.
- Hold the handles or ends of the band with an underhand grip, palms facing forward, and arms fully extended by your sides.
- Keep your elbows close to your torso and maintain a slight bend in your knees.
- Exhale as you curl the band upwards by bending at the elbows, keeping your upper arms stationary.
- Continue curling until your biceps are fully contracted and the handles are at shoulder level.
- Pause briefly at the top of the movement, squeezing your biceps.
- Inhale as you slowly lower the handles back to the starting position, maintaining control over the band’s tension.
Technical tips
- Ensure your elbows remain close to your body throughout the exercise to maximize bicep engagement.
- Focus on a slow and controlled movement to increase muscle tension and effectiveness.
- Avoid using momentum; keep your movements smooth and deliberate.
- Adjust the band's tension by changing your stance width or using a different resistance level band.
- Keep your core engaged to maintain balance and stability during the exercise.
One-Arm Neutral Wrist Dumbbell Curl
The Dumbbell One Arm Neutral Wrist Curl is an isolation exercise targeting the forearm muscles, specifically the wrist flexors. It involves curling a dumbbell with a neutral grip, focusing on strengthening and increasing endurance in the forearms.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor and your forearm resting on your thigh, palm facing inward.
- Hold a dumbbell in one hand with a neutral grip, thumb facing upward.
- Allow the dumbbell to roll down to your fingers while keeping your forearm stable.
- Curl the dumbbell upward by flexing your wrist, bringing it back to the starting position.
- Pause at the top of the movement for a brief moment to maximize contraction.
- Slowly lower the dumbbell back to the starting position, maintaining control throughout.
- 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 isolate the forearm muscles effectively.
- Use a controlled motion to prevent using momentum, which can reduce effectiveness and increase injury risk.
- Start with a lighter weight to focus on form and gradually increase as you become more comfortable with the movement.
- Maintain a neutral wrist position throughout to target the correct muscles and avoid strain.
- Breath steadily; exhale as you curl up and inhale as you lower the dumbbell.
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.
