7-Day Upper and Lower Split: Train 3 Times a Week: Progression Cycle 6
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.
Machine Chest Press
The machine chest press is a resistance exercise targeting the pectoral muscles, triceps, and anterior deltoids. It provides a controlled movement path, making it ideal for beginners and those focusing on muscle isolation. The machine allows for adjustable resistance levels to accommodate different strength levels.
Muscle focus
Step-by-step cues
- Adjust the seat height so that the handles are at chest level.
- Sit back against the pad with feet flat on the floor.
- Grasp the handles with an overhand grip, elbows bent at approximately 90 degrees.
- Engage your core and press the handles forward until your arms are fully extended without locking your elbows.
- Pause briefly at the top of the movement.
- Slowly return to the starting position with control, maintaining tension in your chest muscles.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the seat is adjusted so that your arms are parallel to the floor when gripping the handles.
- Keep your back firmly against the pad throughout the exercise to avoid strain.
- Focus on squeezing your chest muscles as you press forward to maximize activation.
- Avoid locking your elbows at full extension to maintain continuous tension on the muscles.
- Control the movement on the way back to prevent using momentum and ensure muscle engagement.
- Start with a lighter weight to perfect your form before increasing resistance.
Barbell Front Raise
The Barbell Front Raise is an isolation exercise targeting the anterior deltoids. It involves lifting a barbell in front of the body to shoulder height, emphasizing shoulder strength and stability.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip in front of your thighs.
- Keep your arms straight but not locked, and engage your core for stability.
- Inhale and lift the barbell forward and upward until your arms are parallel to the ground.
- Pause briefly at the top of the movement, ensuring control and stability.
- Exhale as you slowly lower the barbell back to the starting position.
Technical tips
- Start with a light weight to ensure proper form and avoid strain.
- Maintain a slight bend in your elbows to reduce joint stress.
- Keep your movements controlled; avoid using momentum to lift the barbell.
- Engage your core throughout the exercise to support your lower back.
- Focus on lifting with your shoulders, not your arms, to maximize deltoid engagement.
Frog Planche
The Frog Planche is an advanced bodyweight exercise that focuses on building strength and balance in the upper body and core. It involves supporting the body parallel to the ground with only the hands, while the knees rest on the elbows. This exercise targets the shoulders, chest, triceps, and core muscles, enhancing stability and control.
Muscle focus
Step-by-step cues
- Begin in a squat position with your feet close together and hands placed shoulder-width apart on the ground.
- Lean forward, bending your elbows slightly, and place your knees on the back of your upper arms near the elbows.
- Shift your weight forward onto your hands while lifting your feet off the ground, maintaining balance.
- Engage your core and keep your back flat, ensuring that your body remains parallel to the ground.
- Hold this position for as long as possible while maintaining steady breathing.
- To exit, gently lower your feet back to the ground and return to a squat position.
Technical tips
- Warm up thoroughly before attempting the Frog Planche to prevent injury.
- Focus on engaging your core muscles to maintain balance and stability.
- Practice holding the position for short periods initially, gradually increasing duration as you build strength.
- Keep your gaze slightly forward to help maintain balance and alignment.
- If you're struggling with balance, try practicing against a wall for additional support.
- Ensure that your wrists are directly under your shoulders to distribute weight evenly.
Suspension Chest Fly
The Suspension Chest Fly is an upper body exercise that targets the pectoral muscles, utilizing suspension straps to engage stabilizing muscles and enhance core strength. This exercise is effective for developing chest definition and improving shoulder stability.
Muscle focus
Step-by-step cues
- Attach suspension straps to an anchor point above head height.
- Stand facing away from the anchor point, holding the handles with arms extended in front of you at shoulder height.
- Lean forward slightly, keeping your body straight from head to heels, and engage your core.
- Open your arms out to the sides in a wide arc, maintaining a slight bend in the elbows.
- Lower your body until your chest is in line with your hands, feeling a stretch in your chest muscles.
- Reverse the motion by bringing your arms back together in front of you, squeezing your chest muscles.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the exercise to protect your lower back.
- Keep your core engaged to prevent sagging or arching of the lower back.
- Adjust your foot position to modify the difficulty; stepping forward increases intensity, while stepping back decreases it.
- Focus on controlled movements; avoid using momentum to swing the arms.
- Ensure that the straps are taut throughout the exercise for maximum stability and effectiveness.
- Breathe out as you bring your arms together and inhale as you open them.
Full Planche
The Full Planche is an advanced bodyweight exercise that requires significant strength, balance, and coordination. It involves holding your body parallel to the ground, supported only by your hands, with your arms straight and your legs extended behind you. This exercise primarily targets the shoulders, chest, core, and lower back.
Muscle focus
Step-by-step cues
- Begin in a plank position with your hands shoulder-width apart and fingers pointing forward.
- Engage your core and glutes to keep your body in a straight line.
- Shift your weight forward onto your hands while keeping your arms straight.
- Lift your feet off the ground by engaging your core and lower back muscles.
- Maintain a parallel position to the ground with your legs fully extended.
- Hold the position for as long as possible while maintaining form.
- To exit, slowly lower your feet back to the ground and return to a plank position.
Technical tips
- Ensure that your wrists are warmed up before attempting the Full Planche to prevent injury.
- Start with progressions such as the tuck planche or straddle planche to build strength gradually.
- Focus on keeping your arms straight and locked throughout the exercise for stability.
- Engage your core and glutes consistently to maintain a straight body line.
- Practice regularly to improve balance and muscle endurance required for holding the position.
- Consider using parallettes for better wrist comfort and increased leverage.
Tate Press
The Tate Press is an isolation exercise primarily targeting the triceps brachii. It is performed using dumbbells and involves a unique pressing motion that emphasizes the medial and long heads of the triceps. This exercise is beneficial for building tricep strength and size, and it can be incorporated into upper body or arm-focused workouts.
Muscle focus
Step-by-step cues
- Lie flat on a bench with your feet firmly planted on the floor for stability.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other) and extend your arms straight above your chest.
- Bend your elbows to lower the dumbbells towards your chest, keeping your upper arms stationary and close to your body.
- As you lower the dumbbells, angle them inward so that they come closer together near your chest.
- Press the dumbbells back up by extending your elbows, returning to the starting position with arms fully extended.
- Repeat for the desired number of repetitions, maintaining control throughout the movement.
Technical tips
- Keep your elbows tucked in close to your body to maximize tricep engagement.
- Use a weight that allows you to perform the exercise with proper form and control.
- Focus on a slow and controlled motion, especially during the lowering phase, to increase muscle tension.
- Avoid locking out your elbows at the top of the movement to maintain continuous tension on the triceps.
- Ensure your back remains flat on the bench throughout the exercise to prevent strain.
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.
Weighted Cossack Squat
The Weighted Cossack Squat is a unilateral lower body exercise that targets the quadriceps, hamstrings, glutes, and adductors. It involves performing a deep lateral squat while holding a weight, such as a dumbbell or kettlebell, to increase resistance and improve strength, balance, and flexibility.
Muscle focus
Step-by-step cues
- Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
- Hold a dumbbell or kettlebell with both hands close to your chest.
- Shift your weight onto your right leg, bending the knee and pushing your hips back as you lower into a squat.
- Keep your left leg straight with the foot flat on the ground or with the heel slightly raised if necessary.
- Lower yourself until your right thigh is parallel to the ground or as low as your flexibility allows.
- Push through your right heel to return to the starting position.
- Repeat the movement on the left side.
Technical tips
- Maintain an upright torso throughout the movement to ensure proper form.
- Engage your core muscles to stabilize your body and protect your lower back.
- Focus on keeping your knee aligned with your toes to avoid unnecessary strain.
- Start with a light weight or no weight at all to master the technique before progressing.
- Perform the exercise slowly and controlled to maximize muscle engagement and balance.
- Inhale as you lower into the squat and exhale as you push back up to the starting position.
Standing Hip Abduction
Standing Hip Abduction is an exercise targeting the gluteus medius and minimus muscles, as well as the tensor fasciae latae. It helps improve hip stability and strength, which is essential for various athletic activities and daily movements.
Muscle focus
Step-by-step cues
- Stand upright with your feet hip-width apart. You can hold onto a stable surface like a wall or chair for balance.
- Shift your weight onto your left leg, keeping it slightly bent.
- Lift your right leg out to the side as high as you can without tilting your torso. Keep your toes pointing forward.
- Pause at the top of the movement, then slowly lower your leg back to the starting position.
- Complete the desired number of repetitions, then switch to the other leg.
Technical tips
- Maintain a straight posture throughout the exercise to engage the correct muscles.
- Avoid leaning to the side when lifting your leg; focus on isolating the movement in the hip.
- Control the movement both when lifting and lowering your leg to maximize muscle engagement.
- Start with a small range of motion if you're new to this exercise, gradually increasing as you gain strength.
- Incorporate resistance bands around your ankles for added difficulty once you master the basic form.
Weighted Russian Twist
The Weighted Russian Twist is a core exercise that targets the oblique muscles and improves rotational strength. It involves twisting the torso while holding a weight, such as a dumbbell or a medicine ball, to increase resistance and engage the core more effectively.
Muscle focus
Step-by-step cues
- Sit on the floor with your knees bent and feet flat. Hold a weight with both hands close to your chest.
- Lean back slightly, keeping your spine straight and core engaged.
- Lift your feet off the ground, balancing on your sit bones. Maintain this position throughout the exercise.
- Twist your torso to the right, bringing the weight beside your hip. Keep your arms slightly bent.
- Return to the center, then twist to the left side in a controlled manner.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Keep your core tight throughout the exercise to protect your lower back.
- Avoid using momentum; focus on controlled movements to maximize muscle engagement.
- If lifting your feet is too challenging, keep them on the ground for stability.
- Ensure that your back remains straight; avoid rounding your shoulders forward.
- Start with a lighter weight to master form before progressing to heavier weights.
Bulgarian Squat Smith
The Bulgarian Split Squat Smith is a lower body exercise that targets the quadriceps, glutes, and hamstrings. Utilizing a Smith machine provides stability and control, making it ideal for focusing on form and muscle engagement. This exercise involves performing a split squat with one foot elevated behind you on a bench or platform.
Muscle focus
Step-by-step cues
- Set the Smith machine bar to shoulder height and ensure the safety locks are in place.
- Stand about two feet in front of the bench with your back to it, and position the bar across your upper back.
- Place one foot on the bench behind you, ensuring your toes are securely positioned.
- Grip the bar with both hands slightly wider than shoulder-width apart.
- Engage your core and keep your chest up as you lower your back knee toward the ground by bending your front knee.
- Lower until your front thigh is parallel to the floor or slightly below, ensuring your front knee does not extend past your toes.
- Press through the heel of your front foot to return to the starting position, keeping the movement controlled.
- Complete the desired number of repetitions before switching legs.
Technical tips
- Ensure your front foot is positioned far enough forward so that your knee stays aligned over your ankle during the squat.
- Focus on keeping your torso upright throughout the movement to maximize glute and quad activation.
- Use a slow and controlled motion to maintain balance and engage stabilizing muscles effectively.
- Start with a lighter weight to perfect your form before increasing resistance.
- Keep your core engaged throughout the exercise to protect your lower back.
Weighted Glute Bridge
The Weighted Glute Bridge is a strength exercise targeting the gluteal muscles, hamstrings, and core. It involves lifting the hips off the ground while holding a weight across the pelvis, enhancing muscle activation and strength in the lower body.
Muscle focus
Step-by-step cues
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place a weight, such as a barbell or dumbbell, across your pelvis. Hold it securely with both hands.
- Engage your core and squeeze your glutes.
- Press through your heels to 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 your glutes are fully contracted.
- 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 your feet are positioned correctly; too far forward or too close can reduce effectiveness.
- Keep your core engaged throughout the movement to protect your lower back.
- Avoid arching your back at the top of the movement; focus on squeezing the glutes.
- Control the descent to maximize muscle engagement and prevent injury.
- Start with a lighter weight to master form before progressing to heavier loads.
- Maintain even pressure through both heels to ensure balanced muscle activation.
Dumbbell Russian Twist
The Dumbbell Russian Twist is a core exercise that targets the oblique muscles, enhancing rotational strength and stability. It involves sitting on the floor with knees bent, holding a dumbbell with both hands, and rotating the torso from side to side.
Muscle focus
Step-by-step cues
- Sit on the floor with your knees bent and feet flat. Hold a dumbbell with both hands in front of your chest.
- Lean back slightly to engage your core, keeping your back straight.
- Lift your feet off the ground, balancing on your glutes if possible. Alternatively, keep your feet on the ground for more stability.
- Rotate your torso to the right, bringing the dumbbell beside your hip.
- Return to the center and then rotate to the left side.
- Continue alternating sides in a controlled manner for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain balance and control.
- Move slowly and deliberately to maximize muscle engagement and avoid using momentum.
- If you're new to this exercise, start without a dumbbell or use a lighter weight to focus on form.
- Ensure your back remains straight; avoid rounding your shoulders or arching your lower back.
- Breathe steadily, exhaling as you twist and inhaling as you return to center.
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.
Inverted Shrug
The Inverted Shrug is an exercise primarily targeting the trapezius muscles, particularly the lower traps. It involves hanging from a bar and using shoulder depression to lift your body slightly, engaging the upper back and shoulders. This exercise helps improve shoulder stability and posture.
Muscle focus
Step-by-step cues
- Begin by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
- Engage your core and keep your body straight, avoiding any swinging.
- Depress your shoulders by pulling them down away from your ears, lifting your body slightly upward.
- Hold the top position for a moment, focusing on squeezing the lower trapezius muscles.
- Slowly relax your shoulders back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your grip is secure on the bar to maintain stability throughout the exercise.
- Focus on moving only at the shoulders; avoid bending your elbows or using momentum.
- Keep your core engaged to prevent swinging and maintain proper form.
- Breathe steadily, exhaling as you depress your shoulders and inhaling as you return to the start.
- Start with a few repetitions to master the form before increasing volume.
One-Arm Machine Preacher Curl
The One-Arm Machine Preacher Curl is an isolation exercise targeting the biceps brachii. This exercise is performed using a preacher curl machine, allowing for controlled movement and focused contraction of the biceps. It helps in building muscle mass and improving the peak of the bicep.
Muscle focus
Step-by-step cues
- Adjust the seat height of the preacher curl machine so that your upper arm rests comfortably on the pad.
- Select an appropriate weight on the machine.
- Sit down and position your arm on the pad with your armpit snug against the top edge.
- Grip the handle with an underhand grip (palm facing up).
- Keep your back straight and feet flat on the floor.
- Slowly curl the handle upwards by contracting your bicep, keeping your upper arm stationary.
- Pause briefly at the top of the movement, ensuring maximum contraction.
- Slowly lower the handle back to the starting position, fully extending your arm without locking the elbow.
- Repeat for the desired number of repetitions before switching arms.
Technical tips
- Focus on using a full range of motion to maximize bicep engagement.
- Avoid using momentum; control both the upward and downward phases of the curl.
- Ensure your shoulder remains stable and does not lift off the pad during the exercise.
- Start with a lighter weight to perfect your form before increasing resistance.
- Keep your wrist straight and aligned with your forearm to prevent strain.
- Exhale as you lift the weight and inhale as you lower it to maintain proper breathing rhythm.
Barbell Reverse Wrist Curl
The Barbell Pronate Wrist Curl is an isolation exercise targeting the wrist extensors, primarily the extensor carpi radialis and extensor carpi ulnaris. This exercise helps in strengthening the forearms and improving grip strength, which is beneficial for various other lifts and daily activities.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor, holding a barbell with an overhand grip (palms facing down).
- Rest your forearms on your thighs or a flat surface, allowing your wrists to extend beyond the edge.
- Start with your wrists in a neutral position, holding the barbell securely.
- Slowly lower the barbell by extending your wrists downward as far as comfortable.
- Pause briefly at the bottom of the movement, feeling a stretch in your forearms.
- Curl the barbell back up by flexing your wrists until they are fully contracted.
- Repeat for the desired number of repetitions, maintaining control throughout the movement.
Technical tips
- Keep your elbows stationary and close to your body to isolate the wrist extensors effectively.
- Use a lighter weight to focus on form and control, avoiding momentum.
- Perform the exercise slowly to maximize muscle engagement and minimize injury risk.
- Ensure a full range of motion by allowing your wrists to extend fully before curling back up.
- Maintain a neutral spine and avoid hunching over during the exercise.
- Inhale as you lower the barbell and exhale as you curl it back up.
Rings Pull-Up
The Rings Pull Up is a bodyweight exercise performed using gymnastic rings. It primarily targets the muscles of the upper back, biceps, and shoulders, while also engaging the core for stabilization. This exercise enhances grip strength and improves overall upper body strength and coordination.
Muscle focus
Step-by-step cues
- Adjust the rings to a height where you can hang with your arms fully extended without your feet touching the ground.
- Grip the rings with a neutral grip (palms facing each other) and hang with your body straight, engaging your core.
- Initiate the movement by retracting your shoulder blades and pulling your chest towards the rings.
- Continue pulling until your chin is above the level of the rings.
- Slowly lower yourself back to the starting position with control, fully extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a tight core throughout the movement to prevent swinging.
- Focus on squeezing your shoulder blades together as you pull up.
- Keep your elbows close to your body to maximize bicep engagement.
- Ensure a full range of motion by fully extending your arms at the bottom of each rep.
- Control the descent to build eccentric strength and prevent injury.
- If you're new to ring pull-ups, consider using a resistance band for assistance.
Dumbbell Drag Curl
The Dumbbell Drag Curl is an isolation exercise targeting the biceps brachii. It emphasizes the long head of the biceps by minimizing shoulder involvement and maximizing elbow flexion. This exercise is performed with a pair of dumbbells, focusing on controlled movement and muscle contraction.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
- Keep your elbows close to your torso and palms facing your body.
- Begin the movement by curling the dumbbells upwards while dragging them along your torso.
- Focus on keeping your elbows back and lifting with your biceps, minimizing shoulder movement.
- Continue curling until your forearms are vertical or slightly beyond.
- Squeeze your biceps at the top of the movement for a moment.
- Slowly lower the dumbbells back to the starting position, maintaining control throughout.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral grip throughout the exercise to target the biceps effectively.
- Avoid swinging or using momentum; focus on slow, controlled movements.
- Keep your elbows stationary and close to your body to isolate the biceps.
- Engage your core to maintain stability and prevent swaying.
- Breathe out as you lift the dumbbells and inhale as you lower them.
- Ensure full range of motion by fully extending and contracting your arms.
- Start with lighter weights to master form before progressing to heavier loads.
Cable Standing Wrist Roll
The Cable Standing Wrist Roll is an isolation exercise targeting the forearm muscles, specifically the wrist flexors and extensors. It involves using a cable machine to perform controlled wrist rotations, enhancing grip strength and forearm endurance.
Muscle focus
Step-by-step cues
- Attach a straight bar to the low pulley of a cable machine.
- Stand facing the machine with feet shoulder-width apart.
- Grasp the bar with both hands, palms facing down, and arms extended in front of you.
- Keep your elbows slightly bent and locked in position.
- Rotate your wrists upward to roll the bar towards you, engaging the forearm muscles.
- Slowly reverse the motion, rotating your wrists downward to return to the starting position.
- Perform the movement in a controlled manner, avoiding any jerking motions.
Technical tips
- Maintain a firm grip on the bar throughout the exercise to maximize forearm engagement.
- Focus on slow and controlled movements to effectively target the wrist flexors and extensors.
- Keep your core engaged and posture upright to prevent unnecessary strain on your back.
- Start with lighter weights to ensure proper form and gradually increase resistance as you build strength.
- Avoid using momentum; rely on muscle contraction for each wrist rotation.
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.
