7-Day Upper and Lower Split: Train 3 Times a Week: Progression Cycle 8
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.
Band Chest Fly
The Band Chest Fly is an isolation exercise targeting the pectoral muscles using resistance bands. It mimics the motion of a traditional dumbbell fly but offers variable resistance throughout the movement. This exercise is effective for building chest strength and improving muscle definition.
Muscle focus
Step-by-step cues
- Anchor the resistance band at chest height on a sturdy support.
- Stand facing away from the anchor point, holding one handle in each hand.
- Step forward to create tension in the band, positioning your feet shoulder-width apart.
- Extend your arms out to the sides with a slight bend in the elbows, palms facing forward.
- Engage your core and maintain a slight bend in your knees.
- Bring your hands together in front of your chest in a wide arc, keeping elbows slightly bent.
- Squeeze your chest muscles at the peak of the movement.
- Slowly return to the starting position, controlling the resistance.
Technical tips
- Ensure the band is securely anchored to prevent it from snapping back.
- Maintain a slight bend in your elbows throughout to reduce stress on the joints.
- Focus on squeezing your chest muscles as you bring your hands together.
- Keep your movements slow and controlled to maximize muscle engagement.
- Adjust your stance to manage resistance; stepping further from the anchor increases tension.
- Avoid locking out your elbows at any point during the exercise.
- Breathe out as you bring your hands together and inhale as you return to start.
One-Arm Cable Rear Delt Fly
The Single Arm Cable Rear Delt Fly is an isolation exercise targeting the rear deltoid muscles. This exercise helps improve shoulder stability and posture by focusing on the posterior part of the shoulder. It requires a cable machine and is performed one arm at a time to ensure balanced muscle development.
Muscle focus
Step-by-step cues
- Set the cable pulley to shoulder height and attach a single handle.
- Stand sideways to the cable machine with your feet shoulder-width apart.
- Grab the handle with your outside hand, keeping your arm slightly bent.
- Step away from the machine to create tension in the cable.
- Engage your core and keep your torso stable throughout the movement.
- Pull the handle across your body in a reverse fly motion, focusing on squeezing your rear delt.
- Pause briefly at the top of the movement, ensuring full contraction of the rear deltoid.
- Slowly return to the starting position with control.
- Complete the desired number of repetitions before switching arms.
Technical tips
- Maintain a slight bend in your elbow throughout the exercise to reduce strain on the joint.
- Focus on using your rear deltoid to move the weight, rather than relying on momentum or other muscles.
- Keep your movements slow and controlled to maximize muscle engagement and minimize injury risk.
- Ensure your shoulders remain level and avoid rotating your torso during the exercise.
- Start with a lighter weight to master proper form before increasing resistance.
One-Arm Triceps Cable Pushdown
The One-Arm Triceps Cable Pushdown is an isolation exercise targeting the triceps brachii muscle. It is performed using a cable machine with a single handle attachment, allowing for unilateral training to correct muscle imbalances and enhance arm symmetry.
Muscle focus
Step-by-step cues
- Attach a single handle to the high pulley of a cable machine.
- Stand facing the machine with feet shoulder-width apart.
- Grasp the handle with one hand, palm facing down, and step back slightly to create tension in the cable.
- Position your upper arm close to your body and keep your elbow fixed at your side.
- Exhale and push the handle down by extending your elbow until your arm is fully straightened.
- Pause briefly at the bottom of the movement, ensuring full contraction of the triceps.
- Inhale and slowly return to the starting position with control, allowing your elbow to bend.
- Repeat for the desired number of repetitions before switching arms.
Technical tips
- Keep your core engaged and maintain a slight bend in your knees for stability.
- Avoid using momentum; focus on controlled movements to maximize muscle engagement.
- Ensure your wrist remains neutral throughout the exercise to prevent strain.
- Concentrate on squeezing the triceps at the bottom of each repetition for optimal contraction.
- Perform the exercise in front of a mirror if possible to monitor form and prevent elbow flare.
Elbow Out Chest Stretch
The Elbow Out Chest Stretch is a static stretch targeting the pectoral muscles, specifically designed to improve flexibility and range of motion in the chest and shoulders. This exercise is beneficial for individuals looking to enhance their posture and alleviate tension in the upper body.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart.
- Extend one arm to the side at shoulder height, bending the elbow at a 90-degree angle so that your forearm is parallel to the ground.
- Place your forearm against a wall or sturdy surface.
- Gently rotate your torso away from the wall until you feel a stretch in your chest and shoulder.
- Hold the stretch for 15-30 seconds, maintaining steady breathing.
- Slowly return to the starting position and switch arms to repeat on the opposite side.
Technical tips
- Keep your shoulders relaxed and avoid shrugging them during the stretch.
- Ensure your elbow remains at shoulder height to effectively target the chest muscles.
- Focus on a gentle stretch; avoid pushing too hard to prevent injury.
- Maintain a neutral spine throughout the exercise to support proper posture.
- Perform this stretch after workouts or during breaks to relieve muscle tension.
Arm Circle
Arm Circles are a dynamic warm-up exercise that targets the shoulders, deltoids, and upper arms. This exercise helps improve shoulder mobility, increase blood flow, and prepare the upper body for more intense workouts. It involves rotating the arms in circular motions, which can be performed in both forward and backward directions.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and arms extended straight out to the sides at shoulder height.
- Keep your palms facing down and your arms parallel to the ground.
- Begin making small circles with your arms by rotating them forward.
- Gradually increase the size of the circles while maintaining control and stability.
- After completing a set number of rotations, reverse the direction and perform backward circles.
- Maintain a steady breathing pattern throughout the exercise.
Technical tips
- Engage your core muscles to maintain balance and stability during the exercise.
- Keep your movements controlled to avoid straining your shoulder joints.
- Start with smaller circles to warm up the muscles before progressing to larger circles.
- Focus on smooth, fluid motions rather than speed to maximize effectiveness.
- Ensure that your shoulders remain relaxed and not hunched up towards your ears.
- Perform arm circles as part of a comprehensive warm-up routine to enhance overall workout performance.
Decline Diamond Push-Up
The Decline Diamond Push Up is a bodyweight exercise targeting the chest, triceps, and shoulders. It involves performing a push-up with feet elevated and hands positioned close together in a diamond shape, emphasizing the inner chest and triceps.
Muscle focus
Step-by-step cues
- Begin by placing your feet on an elevated surface such as a bench or step, ensuring your body is in a straight line from head to heels.
- Position your hands on the floor directly under your chest, forming a diamond shape by touching your thumbs and index fingers together.
- Engage your core and maintain a straight back throughout the movement.
- Lower your chest towards the floor by bending your elbows, keeping them close to your body.
- Pause briefly at the bottom of the movement, then push through your palms to return to the starting position.
- Repeat for the desired number of repetitions while maintaining proper form.
Technical tips
- Ensure your core is engaged to prevent sagging hips and maintain a straight body line.
- Focus on keeping your elbows close to your sides to maximize tricep engagement.
- Control the movement speed, especially when lowering your body, to increase muscle activation.
- If you find it difficult, start with a lower elevation or perform regular diamond push-ups until you build strength.
- Keep your neck neutral by looking slightly ahead of you rather than down.
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.
Single-Leg Cable Leg Curl
The Single-Leg Cable Leg Curl is an isolation exercise targeting the hamstrings. It involves using a cable machine to perform leg curls one leg at a time, allowing for focused muscle engagement and improved muscle balance between legs.
Muscle focus
Step-by-step cues
- Attach an ankle strap to the low pulley of a cable machine.
- Secure the strap around your ankle and stand facing the machine.
- Step back to create tension in the cable, standing on your non-working leg for stability.
- Keep your torso upright and hold onto the machine for support if necessary.
- Flex your working knee to curl your heel towards your glutes, keeping your thigh stationary.
- Pause briefly at the top of the movement, ensuring maximum contraction in the hamstrings.
- Slowly extend your leg back to the starting position, maintaining control throughout.
- Complete the desired number of repetitions before switching legs.
Technical tips
- Focus on a slow and controlled movement to maximize muscle engagement.
- Avoid swinging or using momentum; keep the movement isolated to the hamstrings.
- Ensure your knee is aligned with the axis of rotation of the pulley for optimal mechanics.
- Keep your core engaged to maintain balance and prevent excessive movement in the torso.
- Start with a lighter weight to master form before progressing to heavier loads.
- Perform this exercise at the end of your workout when muscles are pre-fatigued for added intensity.
Figure 4 Stretch on Chair
The Figure 4 Stretch on Chair is a seated exercise designed to improve flexibility in the hips, glutes, and lower back. It is particularly beneficial for individuals who spend long hours sitting, as it helps alleviate tension and improve mobility in these areas.
Muscle focus
Step-by-step cues
- Sit upright on a sturdy chair with your feet flat on the floor, hip-width apart.
- Lift your right foot and place your right ankle on your left knee, forming a 'figure 4' shape with your legs.
- Keep your back straight and gently lean forward from the hips until you feel a stretch in your right hip and glute.
- Hold the stretch for 20-30 seconds, breathing deeply and maintaining a relaxed posture.
- Return to the starting position and repeat on the opposite side.
Technical tips
- Ensure your back remains straight throughout the stretch to avoid unnecessary strain.
- If you feel discomfort in your knee, adjust the position of your foot or reduce the forward lean.
- Focus on deep, controlled breathing to enhance relaxation and effectiveness of the stretch.
- Perform this stretch regularly to improve flexibility and reduce tension from prolonged sitting.
Hanging Knees to Elbows
Hanging Knees to Elbows is a core-strengthening exercise that targets the abdominal muscles, particularly the rectus abdominis and obliques. It also engages the hip flexors and stabilizes the shoulders and grip strength. This exercise is performed by hanging from a pull-up bar and bringing the knees up towards the elbows in a controlled manner.
Muscle focus
Step-by-step cues
- Grip a pull-up bar with an overhand grip, hands shoulder-width apart.
- Hang freely with your arms fully extended and feet off the ground.
- Engage your core by pulling your belly button towards your spine.
- Inhale deeply, then exhale as you lift your knees towards your elbows.
- Keep the movement controlled, avoiding swinging or using momentum.
- Pause briefly when your knees are close to your elbows.
- Slowly lower your legs back to the starting position while maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your grip is secure to prevent slipping during the exercise.
- Focus on engaging your core throughout the movement to maximize effectiveness.
- Avoid using momentum; perform each repetition in a slow and controlled manner.
- If you're unable to bring your knees all the way to your elbows, aim for a range of motion that challenges you without compromising form.
- Maintain steady breathing; exhale as you lift your knees and inhale as you lower them.
- Consider using wrist straps if grip strength is a limiting factor.
- To increase difficulty, try holding the top position for a longer duration.
Standing Quadriceps Stretch
The Standing Quadriceps Stretch is a static stretch targeting the quadriceps muscles located at the front of the thigh. This exercise helps improve flexibility and range of motion in the knee joint, which is essential for activities involving leg movement.
Muscle focus
Step-by-step cues
- Stand upright with your feet hip-width apart.
- Shift your weight onto your left leg.
- Bend your right knee and bring your right heel towards your buttocks.
- Reach back with your right hand and grasp your right ankle or foot.
- Keep your knees close together and stand tall, avoiding any forward lean.
- Hold the stretch for 15-30 seconds, feeling a gentle pull in the front of your thigh.
- Release the stretch and repeat on the opposite leg.
Technical tips
- Maintain a straight posture throughout the stretch to avoid straining your back.
- If you struggle with balance, use a wall or chair for support.
- Focus on keeping your knees aligned to maximize the effectiveness of the stretch.
- Avoid pulling too hard on your ankle to prevent injury; the stretch should be gentle.
- Breathe deeply and consistently to help relax your muscles during the stretch.
Glute Bridge
The Glute Bridge is a strength exercise that primarily targets the gluteal muscles, while also engaging the hamstrings and core. It is performed by lying on your back and lifting your hips towards the ceiling, creating a bridge-like position with your body.
Muscle focus
Step-by-step cues
- Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your arms at your sides with palms facing down.
- Engage your core and squeeze your glutes as you lift your hips off the ground.
- Lift until your body forms a straight line from shoulders to knees.
- Hold the position for a moment, then slowly lower your hips back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your feet are placed firmly on the ground to maintain stability.
- Focus on squeezing your glutes at the top of the movement for maximum activation.
- Keep your core engaged throughout the exercise to protect your lower back.
- Avoid arching your lower back; maintain a neutral spine position.
- Control the movement both when lifting and lowering your hips to enhance muscle engagement.
- If you feel strain in your lower back, adjust your foot placement or reduce the range of motion.
Seated Barbell Twist
The Barbell Russian Twist is a core exercise that targets the oblique muscles, enhancing rotational strength and stability. This exercise involves holding a barbell with both hands and rotating the torso from side to side while maintaining a seated position with feet elevated off the ground.
Muscle focus
Step-by-step cues
- Sit on the floor with your knees bent and feet flat on the ground.
- Hold a barbell with both hands, keeping your arms slightly bent.
- Lean back slightly, engaging your core, and lift your feet off the ground.
- Rotate your torso to the right, bringing the barbell beside your hip.
- Return to the center and then rotate to the left.
- Continue alternating sides in a controlled manner.
Technical tips
- Keep your core engaged throughout the movement to protect your lower back.
- Maintain a slow and controlled motion to maximize muscle engagement.
- Avoid using momentum; focus on using your obliques to drive the movement.
- Keep your shoulders relaxed and avoid hunching them up towards your ears.
- If you are new to this exercise, start with a lighter barbell or even a weight plate.
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.
Pull-Up
The pull-up is a compound upper-body exercise that primarily targets the latissimus dorsi muscles in the back, along with the biceps, forearms, shoulders, and core. It involves pulling your body up towards a bar until your chin is above it, using an overhand grip.
Muscle focus
Step-by-step cues
- Stand under a pull-up bar and reach up to grasp it with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and keep your body straight as you hang from the bar with your arms fully extended.
- Initiate the movement by pulling your shoulder blades down and back, then pull your body upwards by bending your elbows.
- Continue pulling until your chin is above the bar, keeping your chest open and shoulders away from your ears.
- Pause briefly at the top of the movement, then slowly lower yourself back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on engaging your back muscles rather than relying solely on your arms to pull yourself up.
- Maintain a tight core throughout the exercise to prevent swinging or arching of the back.
- If you're unable to perform a full pull-up, start with assisted variations using resistance bands or an assisted pull-up machine.
- Avoid using momentum; perform each repetition in a controlled manner for maximum muscle engagement.
- Ensure that you breathe out as you pull yourself up and inhale as you lower yourself down.
Dumbbell Spider Curl
The Dumbbell Spider Curl is an isolation exercise targeting the biceps brachii. It is performed on an incline bench, allowing for a full range of motion and minimizing momentum, which enhances muscle contraction and growth.
Muscle focus
Step-by-step cues
- Set an incline bench to a 45-degree angle.
- Lie face down on the bench with your chest and stomach supported.
- Hold a dumbbell in each hand with an underhand grip, arms fully extended towards the floor.
- Keep your elbows close to your body and curl the dumbbells upwards by contracting your biceps.
- Pause at the top of the movement, ensuring maximum contraction.
- Slowly lower the dumbbells back to the starting position, maintaining control throughout.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your elbows remain stationary and do not flare out during the curl.
- Focus on squeezing your biceps at the top of each repetition for maximum contraction.
- Use a controlled tempo to avoid using momentum, which can reduce effectiveness.
- Start with lighter weights to master form before progressing to heavier loads.
- Maintain a neutral wrist position to prevent strain and maximize bicep engagement.
Seated Cable Wrist Curl
The Cable Wrist Curl is an isolation exercise targeting the forearm muscles, specifically the wrist flexors. It involves using a cable machine to provide constant tension throughout the movement, enhancing muscle engagement and growth.
Muscle focus
Step-by-step cues
- Attach a straight bar to the low pulley of a cable machine.
- 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.
- Rest your forearms on your thighs, allowing your wrists to extend over your knees.
- Slowly curl your wrists upward, squeezing your forearms at the top of the movement.
- Lower the bar back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows stationary and close to your body throughout the exercise.
- Focus on using only your wrist flexors to lift the weight; avoid using your biceps or shoulders.
- Use a lighter weight to maintain control and prevent strain on your wrists.
- Perform the movement slowly to maximize muscle tension and effectiveness.
- Ensure full range of motion by fully extending and flexing your wrists.
- Maintain a neutral spine and avoid leaning forward or backward during the exercise.
Back Extension
The Back Extension exercise targets the lower back muscles, specifically the erector spinae. It also engages the glutes and hamstrings. This exercise is typically performed on a hyperextension bench or Roman chair, allowing for controlled extension and flexion of the spine.
Muscle focus
Step-by-step cues
- Position yourself face down on a hyperextension bench with your hips aligned with the edge of the pad.
- Secure your feet under the foot pads to maintain stability.
- Cross your arms over your chest or place your hands behind your head.
- Start with your body in a straight line from head to heels.
- Slowly lower your upper body towards the floor by bending at the hips, keeping your back straight.
- Descend until you feel a slight stretch in your hamstrings or until your torso is approximately perpendicular to the floor.
- Engage your lower back muscles and glutes to raise your torso back to the starting position.
- Avoid hyperextending your back at the top of the movement.
Technical tips
- Maintain a neutral spine throughout the exercise to prevent injury.
- Control the movement speed; avoid using momentum to lift yourself.
- Focus on squeezing your glutes and lower back muscles during the ascent.
- Keep your neck in line with your spine to avoid strain.
- Adjust the bench height so that it supports your hips comfortably without restricting movement.
- Perform the exercise with slow, deliberate movements for maximum muscle engagement.
- If new to this exercise, start with fewer repetitions and gradually increase as you build strength.
Barbell Wall Curl
The Barbell Wall Curl is an isolation exercise targeting the biceps brachii. By performing the curl against a wall, it minimizes body momentum and focuses on strict form, enhancing muscle engagement and growth.
Muscle focus
Step-by-step cues
- Stand with your back against a wall, feet shoulder-width apart.
- Hold a barbell with an underhand grip, hands shoulder-width apart.
- Keep your elbows close to your torso and pressed against the wall.
- Inhale and slowly curl the barbell upwards by flexing your elbows.
- Continue curling until your biceps are fully contracted and the bar is at shoulder level.
- Pause briefly at the top of the movement, squeezing your biceps.
- Exhale and slowly lower the barbell back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains flat against the wall throughout the exercise to prevent cheating.
- Focus on using only your biceps to lift the weight; avoid swinging or using momentum.
- Keep your wrists straight and aligned with your forearms to prevent strain.
- Start with a lighter weight to perfect your form before progressing to heavier loads.
- Maintain a slow and controlled tempo to maximize muscle tension and effectiveness.
- Engage your core to stabilize your body during the movement.
Barbell Reverse Grip Forearm Curl
The Barbell Reverse Grip Forearm Curl targets the forearm extensors, focusing on the muscles responsible for wrist extension. This exercise enhances grip strength and forearm development, crucial for overall arm strength and stability.
Muscle focus
Step-by-step cues
- Stand upright with feet shoulder-width apart, holding a barbell with an overhand grip (palms facing down).
- Position your hands shoulder-width apart on the barbell.
- Keep your elbows close to your torso and allow the barbell to hang at arm's length in front of you.
- Inhale and slowly curl the barbell upwards by extending your wrists, keeping your forearms stationary.
- Pause briefly at the top of the movement, ensuring maximum contraction in the forearms.
- Exhale and gradually lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a firm grip on the barbell throughout the exercise to maximize engagement of the forearm muscles.
- Focus on controlled movements to prevent using momentum and ensure proper muscle activation.
- Keep your elbows stationary to isolate the forearm muscles effectively.
- Avoid using excessive weight that compromises form; prioritize technique over load.
- Incorporate this exercise into your routine to improve grip strength, which is beneficial for other lifts.
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.
