7-Day Upper and Lower Split: Train 3 Times a Week: Progression Cycle 7
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.
Dumbbell Deep Push Up
The Dumbbell Deep Push Up is an advanced variation of the traditional push-up that involves using dumbbells to increase the range of motion and engage the chest, shoulders, and triceps more intensely. This exercise enhances upper body strength, stability, and muscle definition.
Muscle focus
Step-by-step cues
- Begin by placing two dumbbells on the floor shoulder-width apart. Ensure they are stable and won't roll.
- Grip the dumbbells firmly and position yourself in a high plank position with your arms extended, keeping your body in a straight line from head to heels.
- Engage your core and lower your body by bending your elbows, allowing your chest to descend between the dumbbells.
- Lower yourself until your chest is slightly below the level of the dumbbells to maximize range of motion.
- Pause briefly at the bottom, then push through your palms to return to the starting position.
- Repeat for the desired number of repetitions, maintaining control throughout the movement.
Technical tips
- Keep your elbows at a 45-degree angle relative to your torso to protect your shoulders.
- Maintain a neutral spine by keeping your head aligned with your spine throughout the exercise.
- Focus on squeezing your chest muscles as you push back up to enhance muscle engagement.
- Ensure that the dumbbells are stable and placed on a non-slip surface to prevent injury.
- Start with lighter weights if you're new to this exercise to master the form before progressing.
Seated Bent Over Dumbbell Lateral Raise
The Seated Bent Over Dumbbell Lateral Raise targets the posterior deltoids, trapezius, and rhomboids. This exercise enhances shoulder stability and improves upper back strength. It is performed while seated, which helps isolate the muscles by minimizing momentum.
Muscle focus
Step-by-step cues
- Sit on the edge of a bench with your feet flat on the floor, shoulder-width apart.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other).
- Bend forward at the hips, keeping your back straight and chest slightly above your knees.
- Let your arms hang down naturally with a slight bend in the elbows.
- Raise the dumbbells out to the sides until your arms are parallel to the floor.
- Pause briefly at the top of the movement, squeezing your shoulder blades together.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Avoid swinging or using momentum to lift the weights; focus on controlled movements.
- Maintain a slight bend in your elbows to reduce strain on the joints.
- Ensure your back remains straight and avoid rounding your shoulders forward.
- Exhale as you lift the weights and inhale as you lower them.
- Start with lighter weights to master proper form before progressing to heavier ones.
Lying Barbell Triceps Extension (Skullcrusher)
The Lying Barbell Triceps Extension, commonly known as the Skullcrusher, is an isolation exercise targeting the triceps brachii. It involves extending the elbows to lift a barbell from behind the head to above the chest while lying on a flat bench. This exercise emphasizes the long head of the triceps and is effective for building muscle mass and strength in the upper arm.
Muscle focus
Step-by-step cues
- Lie flat on a bench with your feet firmly planted on the ground.
- Grip a barbell with an overhand grip, hands shoulder-width apart.
- Extend your arms fully, holding the barbell directly above your chest.
- Slowly lower the barbell 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.
- Extend your elbows to lift the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your elbows remain stationary to maximize triceps engagement.
- Use a spotter if lifting heavy weights to ensure safety.
- Control the descent of the barbell to prevent injury and maintain tension on the triceps.
- Avoid flaring your elbows out to maintain proper form and focus on the triceps.
- Start with a lighter weight to master form before progressing to heavier loads.
- Keep your core engaged and back flat on the bench for stability.
One-Arm Dumbbell Bench Press
The One-Arm Dumbbell Bench Press is a unilateral chest exercise that targets the pectoral muscles, triceps, and deltoids. This exercise enhances muscle symmetry, core stability, and overall strength by engaging stabilizing muscles to maintain balance.
Muscle focus
Step-by-step cues
- Lie flat on a bench with your feet firmly planted on the floor.
- Hold a dumbbell in one hand with an overhand grip, arm extended above your chest.
- Place your free hand on your hip or extend it out to the side for balance.
- Lower the dumbbell slowly to the side of your chest, keeping your elbow at a 45-degree angle.
- Pause briefly at the bottom of the movement.
- Press the dumbbell back up to the starting position by extending your arm fully.
- Complete the desired number of repetitions before switching arms.
Technical tips
- Engage your core throughout the exercise to maintain stability and prevent rotation.
- Focus on controlled movements; avoid using momentum to lift the weight.
- Keep your shoulder blades retracted and pressed against the bench for better support.
- Ensure your wrist remains straight and aligned with your forearm to prevent strain.
- Start with a lighter weight to master form before progressing to heavier loads.
Cable Seated Rear Lateral Raise
The Cable Seated Rear Lateral Raise is an isolation exercise targeting the posterior deltoids. It involves using a cable machine to provide constant tension throughout the movement, enhancing muscle engagement and promoting shoulder stability.
Muscle focus
Step-by-step cues
- Set the cable machine to the lowest setting and attach a single handle.
- Sit on a bench facing the cable machine with your feet flat on the floor.
- Lean slightly forward at the hips, keeping your back straight and core engaged.
- Grab the handle with one hand using a neutral grip, palm facing inward.
- Start with your arm extended in front of you, slightly below shoulder height.
- Keeping a slight bend in your elbow, raise your arm to the side and slightly back until it is parallel to the floor.
- Pause briefly at the top of the movement, focusing on squeezing the rear deltoid.
- Slowly lower the handle back to the starting position under control.
- Complete the desired number of repetitions and switch arms.
Technical tips
- Maintain a controlled motion throughout to maximize muscle engagement.
- Avoid using momentum; focus on isolating the rear deltoid.
- Keep your shoulders down and relaxed to prevent neck strain.
- Exhale as you lift the weight and inhale as you lower it.
- Ensure your movements are symmetrical on both sides for balanced development.
Cable Cross Triceps Extension
The Cable Cross Triceps Extension is an isolation exercise targeting the triceps brachii. It involves extending the arms while holding cable handles, focusing on the contraction of the triceps. This exercise helps in building strength and definition in the upper arm.
Muscle focus
Step-by-step cues
- Attach handles to the high pulleys of a cable crossover machine.
- Stand in the center of the machine with feet shoulder-width apart.
- Grasp each handle with an overhand grip and extend your arms out to the sides, keeping them parallel to the floor.
- Step slightly forward to create tension in the cables.
- With elbows slightly bent, bring your hands together in front of you by extending your elbows, focusing on squeezing your triceps.
- Slowly return to the starting position with control, maintaining tension in the triceps.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged to maintain balance and stability throughout the movement.
- Avoid locking your elbows at full extension to protect your joints.
- Focus on a slow and controlled motion to maximize muscle engagement.
- Ensure that your shoulders remain stable and do not rise during the exercise.
- Adjust the weight so that you can perform the exercise with proper form for all repetitions.
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.
Forward Band Monster Walk
The Forward Band Monster Walk is a lower body exercise that targets the gluteus medius, hip abductors, and stabilizers. It involves walking forward with a resistance band placed around the legs, typically just above the knees, to create tension and activate the muscles effectively.
Muscle focus
Step-by-step cues
- Place a resistance band around your legs, just above your knees.
- Stand with your feet shoulder-width apart and slightly bend your knees.
- Engage your core and keep your chest up.
- Step forward with your right foot, maintaining tension in the band.
- Follow with your left foot, keeping the band taut throughout.
- Continue walking forward for the desired number of steps or distance.
- Maintain a controlled pace and avoid letting your knees collapse inward.
Technical tips
- Ensure the resistance band is tight enough to provide adequate tension without restricting movement.
- Focus on keeping your knees aligned with your toes to prevent inward collapse.
- Maintain an upright posture with a slight forward lean to engage the core effectively.
- Perform the exercise slowly to maximize muscle activation and control.
- If you feel discomfort in your knees, try adjusting the band's position or reducing its tension.
Barbell Glute Bridge
The Barbell Glute Bridge is a compound exercise targeting the gluteal muscles, primarily the gluteus maximus. It involves lifting the hips off the ground while supporting a barbell across the hips, effectively engaging the lower body and core.
Muscle focus
Step-by-step cues
- Begin by sitting on the floor with your upper back resting against a bench and your feet flat on the ground, hip-width apart.
- Roll a barbell over your legs until it is positioned directly above your hips. Use a pad to cushion your hips if necessary.
- Brace your core and squeeze your glutes as you drive through your heels to lift your hips towards the ceiling.
- Ensure that your body forms a straight line from shoulders to knees at the top of the movement.
- Pause briefly at the top, then slowly lower your hips back to the starting position without touching the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your chin tucked and gaze forward to maintain a neutral spine throughout the movement.
- Focus on squeezing your glutes at the top of each rep for maximum muscle engagement.
- Avoid arching your lower back; maintain a straight line from shoulders to knees.
- Ensure that your feet are placed firmly on the ground and do not shift during the exercise.
- Start with a lighter weight to master form before progressing to heavier loads.
Saw Plank
The Saw Plank is an advanced core exercise that targets the abdominal muscles, obliques, and shoulders. It involves a dynamic movement that enhances stability and strength by incorporating a forward and backward sawing motion while maintaining a plank position.
Muscle focus
Step-by-step cues
- Start in a forearm plank position with your elbows directly under your shoulders and your body in a straight line from head to heels.
- Engage your core and maintain a neutral spine throughout the exercise.
- Shift your body weight forward by pushing through your toes, moving your shoulders past your elbows.
- Reverse the motion by pulling back with your toes, bringing your shoulders behind your elbows.
- Continue this sawing motion for the desired number of repetitions or time.
Technical tips
- Keep your core tight to prevent sagging or arching of the lower back.
- Focus on controlled movements to maximize muscle engagement and avoid injury.
- Ensure your shoulders remain stable and do not collapse during the exercise.
- Breathe steadily throughout the movement to maintain endurance and control.
- If you feel strain in your lower back, adjust your form or reduce the range of motion.
Machine Hack Squat
The Machine Hack Squat is a compound lower body exercise that targets the quadriceps, glutes, and hamstrings. It is performed using a hack squat machine, which provides support and stability, allowing for controlled movement and reduced risk of injury. This exercise is ideal for building strength and muscle mass in the legs while minimizing strain on the lower back.
Muscle focus
Step-by-step cues
- Position yourself on the hack squat machine with your back against the pad and shoulders under the shoulder pads.
- Place your feet shoulder-width apart on the platform, with toes slightly pointed out.
- Release the safety handles and extend your legs to lift the weight off the rack.
- Lower your body by bending your knees until your thighs are parallel to the platform or slightly below.
- Push through your heels to extend your legs and return to the starting position.
- Repeat for the desired number of repetitions, then safely re-rack the weight by engaging the safety handles.
Technical tips
- Ensure your feet are positioned correctly to maintain balance and target the correct muscles.
- Keep your core engaged throughout the movement to support your lower back.
- Avoid locking out your knees at the top of the movement to maintain tension on the muscles.
- Focus on a slow and controlled descent to maximize muscle engagement.
- Breathe in as you lower yourself and exhale as you push back up.
- Adjust foot placement to emphasize different muscles: closer stance for more quadriceps focus, wider stance for more glute and inner thigh activation.
Barbell Good Morning
The Barbell Good Morning is a compound exercise that primarily targets the lower back, hamstrings, and glutes. It involves bending at the hips while maintaining a neutral spine, which helps in strengthening the posterior chain and improving hip hinge mechanics.
Muscle focus
Step-by-step cues
- Begin by setting up a barbell on a squat rack at shoulder height.
- Position yourself under the barbell, resting it across your upper back and shoulders. Grip the bar slightly wider than shoulder-width apart.
- Lift the bar off the rack by extending your legs and stepping back to clear the rack.
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- Engage your core and keep your chest up. Maintain a slight bend in your knees.
- Hinge at the hips by pushing them backward while keeping your back straight and chest up.
- Lower your torso until it is nearly parallel to the ground or as far as your flexibility allows without rounding your back.
- Reverse the movement by driving through your heels and extending your hips to return to the starting position.
Technical tips
- Keep your core tight throughout the movement to protect your lower back.
- Focus on hinging at the hips rather than bending at the waist to maintain proper form.
- Start with a light weight to master the technique before progressing to heavier loads.
- Ensure that your knees remain slightly bent throughout the exercise to avoid unnecessary strain.
- Maintain a neutral spine by keeping your head in line with your torso; avoid looking up or down excessively.
- Control the descent and ascent of the movement to maximize muscle engagement and minimize injury risk.
Abdominal Crunches
Abdominal crunches are a core exercise that primarily targets the rectus abdominis muscle. This exercise helps in strengthening the core, improving posture, and enhancing overall abdominal endurance. It is performed by lying on your back and lifting your upper body towards your knees using your abdominal muscles.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
- Place your hands behind your head with elbows pointing outwards. Avoid pulling on your neck.
- Engage your core by drawing your belly button towards your spine.
- Lift your shoulder blades off the ground by contracting your abdominal muscles. Exhale as you lift.
- Pause briefly at the top of the movement, ensuring not to pull with your neck or arms.
- Inhale as you slowly lower back down to the starting position without letting your shoulders touch the ground completely.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your movements controlled and avoid using momentum to lift yourself.
- Focus on using your abs to lift rather than pulling with your neck or arms.
- Keep a small space between your chin and chest to avoid straining your neck.
- Exhale as you crunch up and inhale as you return to the starting position for better core engagement.
- Ensure that your lower back remains in contact with the mat throughout the exercise to protect your spine.
- Start with a manageable number of repetitions and gradually increase as you build strength.
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.
Barbell Bent Over Row From Pin
The Barbell Bent Over Row From Pin is a compound exercise targeting the back muscles, primarily the latissimus dorsi, rhomboids, and trapezius. It involves pulling a barbell from a dead stop on safety pins set at knee height or slightly below, emphasizing strength and power in the upper back.
Muscle focus
Step-by-step cues
- Set the safety pins in a power rack to knee height or slightly below.
- Place the barbell on the pins and stand with your feet shoulder-width apart.
- Bend at the hips and knees to grip the barbell with an overhand grip, hands slightly wider than shoulder-width.
- Keep your back straight and core engaged as you lift the barbell off the pins.
- Pull the barbell towards your lower chest or upper abdomen, keeping elbows close to your body.
- Pause briefly at the top of the movement, squeezing your shoulder blades together.
- Lower the barbell back to the pins in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains flat throughout the exercise to avoid injury.
- Engage your core to maintain stability and support your lower back.
- Focus on pulling with your back muscles rather than your arms.
- Use a weight that allows you to maintain proper form throughout all repetitions.
- Control the descent of the barbell to maximize muscle engagement.
- Breath out as you pull the barbell up and inhale as you lower it back down.
Barbell Prone Incline Curl
The Barbell Prone Incline Curl is an isolation exercise targeting the biceps brachii. Performed on an incline bench, this exercise emphasizes the long head of the biceps by reducing shoulder involvement and increasing the range of motion. It is ideal for building peak bicep strength and size.
Muscle focus
Step-by-step cues
- Set an incline bench to a 45-degree angle and position a barbell at the foot of the bench.
- Lie face down on the bench with your chest supported and feet firmly planted on the floor.
- Grasp the barbell with a shoulder-width underhand grip, allowing your arms to hang straight down.
- Keep your elbows close to your body and curl the barbell upwards by contracting your biceps.
- Lift until your forearms are vertical, then pause briefly at the top of the movement.
- Slowly lower the barbell back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your chest remains in contact with the bench throughout the exercise to maintain proper form.
- Focus on squeezing your biceps at the top of each curl for maximum contraction.
- Avoid using momentum; control the movement both upwards and downwards.
- Keep your wrists straight and avoid bending them during the lift to prevent strain.
- Start with a lighter weight to master form before progressing to heavier loads.
EZ-Bar Reverse Grip Biceps Curl
The EZ Barbell Reverse Grip Biceps Curl is an isolation exercise targeting the biceps brachii, with an emphasis on the brachialis and forearm muscles. This exercise uses an EZ bar with a reverse (palms-down) grip to reduce strain on the wrists while effectively engaging the upper arms.
Muscle focus
Step-by-step cues
- Stand upright with feet shoulder-width apart, holding an EZ bar with a reverse grip (palms facing down).
- Keep your elbows close to your torso and your upper arms stationary throughout the movement.
- Exhale and curl the bar upwards by contracting your biceps, lifting until your forearms are vertical.
- Pause briefly at the top of the movement, ensuring maximum contraction of the biceps.
- Inhale and slowly lower the bar back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Use a weight that allows you to maintain proper form throughout all repetitions.
- Focus on controlled movements; avoid using momentum to lift the bar.
- Keep your wrists straight to minimize strain and maximize bicep engagement.
- Engage your core to maintain stability and prevent swaying during the exercise.
- Ensure a full range of motion by fully extending and contracting your arms with each repetition.
Dumbbell Shoulder Shrugs
Dumbbell Shoulder Shrugs target the trapezius muscles, which are located at the upper back and neck. This exercise helps in building strength and mass in the upper trapezius, improving posture and shoulder stability.
Muscle focus
Step-by-step cues
- Stand upright with feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Keep your arms straight and let the dumbbells hang naturally.
- Inhale deeply, then exhale as you lift your shoulders straight up towards your ears.
- Hold the contraction at the top for a moment, ensuring you feel the tension in your trapezius muscles.
- Slowly lower your shoulders back to the starting position while inhaling.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the exercise to avoid strain on your lower back.
- Avoid rolling your shoulders; focus on lifting them straight up and down.
- Use a controlled motion to maximize muscle engagement and minimize injury risk.
- Start with lighter weights to perfect form before progressing to heavier dumbbells.
- Keep your core engaged to help stabilize your body during the movement.
One-Arm Preacher Hammer Curl
The One Arm Preacher Hammer Curl is an isolation exercise targeting the brachialis, brachioradialis, and biceps brachii muscles. It is performed using a preacher bench and a dumbbell, focusing on the development of the forearm and upper arm strength. This exercise emphasizes the outer portion of the biceps and enhances grip strength.
Muscle focus
Step-by-step cues
- Adjust the seat of the preacher bench so that your upper arm rests comfortably on the pad with your armpit at the top edge.
- Sit on the bench and grasp a dumbbell with a neutral grip (thumb pointing up).
- Extend your arm fully over the pad, keeping a slight bend in your elbow to maintain tension.
- Curl the dumbbell upwards by contracting your biceps, keeping your wrist straight and elbow stationary.
- Pause briefly at the top of the movement when your forearm is vertical.
- Slowly lower the dumbbell back to the starting position, maintaining control throughout.
- Repeat for the desired number of repetitions before switching arms.
Technical tips
- Ensure your upper arm remains in contact with the pad throughout the movement to isolate the biceps effectively.
- Use a controlled motion; avoid swinging or using momentum to lift the weight.
- Focus on squeezing your biceps at the top of each curl for maximum contraction.
- Keep your core engaged and maintain a stable posture to prevent any unnecessary movement.
- Start with a lighter weight to perfect your form before progressing to heavier dumbbells.
- Breath out as you curl up and inhale as you lower the weight for optimal breathing technique.
Farmer Walk
The Farmer Walk is a strength and conditioning exercise that involves walking while holding heavy weights in each hand. It primarily targets the forearms, grip strength, shoulders, traps, core, and legs. This exercise mimics the action of carrying heavy loads, making it functional and beneficial for overall strength development.
Muscle focus
Step-by-step cues
- Select a pair of heavy dumbbells or kettlebells that you can carry comfortably for a set distance or time.
- Stand with your feet shoulder-width apart and the weights resting at your sides.
- Engage your core muscles to maintain a straight posture.
- Lift the weights off the ground by extending your hips and knees while keeping your back straight.
- Begin walking forward at a steady pace, maintaining an upright posture and keeping your shoulders back.
- Continue walking for the desired distance or time, focusing on maintaining control over the weights.
- Once completed, carefully lower the weights back to the ground by bending your knees and hips.
Technical tips
- Start with lighter weights to perfect your form before progressing to heavier loads.
- Keep your head up and eyes forward to help maintain proper posture during the walk.
- Focus on squeezing your shoulder blades together to prevent rounding of the shoulders.
- Engage your core throughout the exercise to support your lower back and maintain stability.
- Breathe steadily and avoid holding your breath; exhale as you take steps forward.
- Ensure that you have enough space to walk safely without obstacles in your path.
- If you experience any discomfort in your lower back, reassess your form or reduce the weight.
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.
