7-Day Upper and Lower Split: Train 3 Times a Week: Progression Cycle 9
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.
Push-Up
The push-up is a bodyweight exercise that primarily targets the chest, triceps, and shoulders. It also engages the core and stabilizing muscles, making it a comprehensive upper body workout. Push-ups can be performed anywhere and are fundamental for building strength and endurance.
Muscle focus
Step-by-step cues
- Start in a plank position with your hands placed slightly wider than shoulder-width apart and your feet together. Your body should form a straight line from head to heels.
- Engage your core by pulling your belly button towards your spine to maintain a neutral spine position.
- Lower your body by bending your elbows, keeping them at a 45-degree angle to your torso. Descend until your chest nearly touches the floor.
- Pause briefly at the bottom, then push through your palms to extend your elbows and return to the starting position.
- Ensure that your body remains in a straight line throughout the movement without sagging or arching your back.
Technical tips
- Keep your elbows at a 45-degree angle to protect your shoulders and maximize chest engagement.
- Maintain a tight core throughout the exercise to prevent your hips from sagging.
- Focus on controlled movements; avoid bouncing off the floor at the bottom of the push-up.
- If you struggle with full push-ups, start with knee push-ups or incline push-ups to build strength.
- Breathe in as you lower yourself and exhale as you push back up.
Dumbbell Standing Alternate Press
The Dumbbell Standing Alternate Press is a compound exercise targeting the shoulders, specifically the deltoid muscles. It also engages the triceps and upper chest, providing a balanced upper body workout. This exercise involves pressing dumbbells overhead in an alternating fashion while standing, promoting stability and coordination.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing forward.
- Engage your core to maintain a stable posture throughout the movement.
- Press one dumbbell overhead by extending your arm fully, keeping the other dumbbell at shoulder height.
- Lower the dumbbell back to the starting position while simultaneously pressing the other dumbbell overhead.
- Continue alternating arms for the desired number of repetitions.
Technical tips
- Keep your core tight to prevent excessive arching of the lower back.
- Focus on controlling the movement, avoiding any jerking or swinging motions.
- Maintain a slight bend in your knees to support balance and reduce strain on your lower back.
- Ensure that your elbows are slightly in front of your body at the bottom of each press to protect your shoulder joints.
- Breathe out as you press the dumbbell overhead and inhale as you lower it back down.
Standing One Dumbbell French Press
The Standing One Dumbbell French Press is an isolation exercise targeting the triceps. It involves holding a single dumbbell with both hands and extending the arms overhead, focusing on the contraction of the triceps muscles. This exercise helps in building strength and definition in the upper arm.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, maintaining a slight bend in your knees for stability.
- Grip one dumbbell with both hands, interlocking your fingers around the handle.
- Raise the dumbbell overhead until your arms are fully extended, keeping your elbows close to your head.
- Inhale as you slowly lower the dumbbell behind your head by bending at the elbows, keeping your upper arms stationary.
- Exhale and extend your arms back to the starting position, focusing on contracting your triceps.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain balance and support your lower back.
- Avoid flaring your elbows outward; keep them close to your head to maximize triceps engagement.
- Control the movement speed, especially when lowering the dumbbell, to maintain tension on the triceps.
- Start with a lighter weight to perfect your form before progressing to heavier dumbbells.
- Ensure that you do not lock out your elbows at the top of the movement to keep tension on the muscles.
Barbell Floor Press
The Barbell Floor Press is a compound upper body exercise that targets the chest, triceps, and shoulders. It is performed by lying on the floor and pressing a barbell from chest level to arm's length above the torso. This exercise minimizes shoulder strain and emphasizes tricep engagement due to the limited range of motion.
Muscle focus
Step-by-step cues
- Lie on your back on the floor with your legs bent and feet flat.
- Position the barbell over your chest, gripping it slightly wider than shoulder-width apart.
- Engage your core and press your upper back into the floor.
- Lower the barbell until your upper arms touch the floor, keeping elbows at a 45-degree angle to your body.
- Pause briefly, then press the barbell back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core tight throughout the movement to stabilize your body.
- Ensure your wrists remain straight and aligned with your forearms to avoid strain.
- Focus on controlled movements; avoid bouncing the barbell off the floor.
- Maintain a consistent grip width to ensure balanced muscle activation.
- Use a spotter if lifting heavy to ensure safety during the exercise.
Plate Bus Driver
The Plate Bus Driver is a core and shoulder stability exercise that mimics the motion of turning a steering wheel. It primarily targets the deltoids, rotator cuff muscles, and engages the core for stabilization. This exercise is performed using a weight plate and is effective for improving shoulder mobility and strength.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a weight plate with both hands at the 3 o'clock and 9 o'clock positions.
- Extend your arms straight out in front of you at shoulder height, keeping a slight bend in your elbows.
- Engage your core to stabilize your body and prevent swaying.
- Rotate the plate to the left, as if turning a steering wheel, until your left hand is higher than your right.
- Return to the starting position and then rotate the plate to the right until your right hand is higher than your left.
- Continue alternating sides in a controlled manner for the desired number of repetitions.
Technical tips
- Keep your shoulders relaxed and avoid shrugging them up towards your ears.
- Maintain a slight bend in your elbows to reduce strain on the joints.
- Focus on slow and controlled movements to maximize muscle engagement.
- Ensure that your core remains tight throughout the exercise to support your lower back.
- Start with a lighter weight to master the form before progressing to heavier plates.
Incline Barbell Triceps Extension
The Incline Barbell Triceps Extension is a strength training exercise targeting the triceps brachii. It is performed on an incline bench, which emphasizes the long head of the triceps due to the angle of the arms. This exercise helps in building mass and strength in the upper arm.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Lie back on the bench with your feet flat on the floor.
- Grasp a barbell with an overhand grip, hands shoulder-width apart.
- Extend your arms straight above your chest, keeping a slight bend in your elbows.
- Lower the barbell slowly 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.
- Press the barbell back to the starting position by extending your elbows.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your elbows remain stationary and do not flare out during the movement.
- Maintain a controlled motion to prevent injury and maximize muscle engagement.
- Start with a lighter weight to perfect form before increasing resistance.
- Focus on squeezing the triceps at the top of the movement for maximum contraction.
- Keep your core engaged to maintain stability on the incline bench.
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.
Barbell Straight Leg Deadlift
The Barbell Straight Leg Deadlift is a compound exercise targeting the hamstrings, glutes, and lower back. It involves lifting a barbell from the floor with straight legs, focusing on hip hinge movement while maintaining a neutral spine. This exercise enhances posterior chain strength and flexibility.
Muscle focus
Step-by-step cues
- Stand with feet hip-width apart, toes pointing forward, and the barbell over your mid-foot.
- Grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Keep your legs straight but not locked, and engage your core.
- Hinge at the hips by pushing them back while keeping your back straight and chest up.
- Lower the barbell along your legs until you feel a stretch in your hamstrings.
- Pause briefly at the bottom, then drive your hips forward to return to the starting position.
- Maintain a neutral spine throughout the movement and avoid rounding your back.
Technical tips
- Focus on hinging at the hips rather than bending at the waist to protect your lower back.
- Keep the barbell close to your body to maintain balance and control.
- Engage your core muscles to stabilize your torso during the lift.
- Avoid locking your knees; keep them slightly bent to reduce strain on the joints.
- Control the descent of the barbell to maximize muscle engagement and prevent injury.
- Ensure your shoulders are retracted and not rounded forward during the lift.
Glutes Roll
The Glutes Roll is a self-myofascial release exercise targeting the gluteal muscles. It involves using a foam roller to apply pressure to the glutes, helping to release tension, improve flexibility, and enhance muscle recovery.
Muscle focus
Step-by-step cues
- Sit on the floor with your legs extended and place a foam roller under your glutes.
- Bend your knees and place your feet flat on the floor.
- Cross your right ankle over your left knee to target the right glute.
- Place your hands on the floor behind you for support.
- Shift your weight onto the right glute and slowly roll back and forth from the top of the glute to the bottom.
- Continue rolling for 30-60 seconds, focusing on any tight or tender areas.
- Switch sides by crossing your left ankle over your right knee and repeat the process for the left glute.
Technical tips
- Maintain a steady pace while rolling to effectively target muscle tension.
- If you find a particularly tight spot, pause and hold pressure for 20-30 seconds to help release tension.
- Keep your core engaged to maintain stability during the exercise.
- Breathe deeply and relax your muscles as much as possible while rolling.
- Adjust the pressure by shifting more or less of your body weight onto the foam roller.
Band Standing Crunches
Band Standing Crunches are a core strengthening exercise that utilizes resistance bands to engage the abdominal muscles. This exercise targets the rectus abdominis and obliques, enhancing core stability and strength. It is performed in a standing position, making it functional and applicable to various athletic movements.
Muscle focus
Step-by-step cues
- Secure a resistance band at an anchor point above head height.
- Stand with feet shoulder-width apart, facing the anchor point.
- Hold the ends of the band with both hands, keeping your arms extended overhead.
- Engage your core and slightly bend your knees.
- Pull the band down by contracting your abs, bringing your elbows towards your knees.
- Pause briefly at the bottom of the movement, ensuring maximum contraction in the core.
- Slowly return to the starting position, maintaining tension in the band.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the resistance band is securely anchored to prevent it from snapping back.
- Keep your core engaged throughout the entire movement to maximize effectiveness.
- Focus on using your abdominal muscles rather than pulling with your arms.
- Maintain a slight bend in your knees to stabilize your lower body.
- Control the movement both when pulling down and returning to avoid using momentum.
- Start with a lighter resistance band if you are new to this exercise to master form before increasing resistance.
Dumbbell Lunges
Dumbbell Lunges are a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. This exercise also engages the core for stabilization and balance. It involves stepping forward with one leg while holding a dumbbell in each hand, lowering the hips until both knees are bent at approximately 90 degrees.
Muscle focus
Step-by-step cues
- Stand upright with your feet hip-width apart, holding a dumbbell in each hand at your sides.
- Step forward with your right foot, keeping your torso upright and core engaged.
- Lower your body by bending both knees until your front thigh is parallel to the floor and your back knee is just above the ground.
- Ensure your front knee is aligned over your ankle and does not extend past your toes.
- Push through the heel of your front foot to return to the starting position.
- Repeat the movement with your left leg to complete one full repetition.
Technical tips
- Maintain an upright posture throughout the movement to avoid leaning forward.
- Engage your core muscles to help maintain balance and stability.
- Keep your front knee aligned with your ankle to prevent strain on the joint.
- Use a controlled motion when stepping forward and returning to the starting position.
- Select an appropriate weight that allows you to perform the exercise with proper form.
- Focus on pushing through the heel of your front foot during the upward phase for maximum glute activation.
Hip Hinge
The hip hinge is a fundamental movement pattern essential for exercises like deadlifts and kettlebell swings. It involves bending at the hips while maintaining a neutral spine, allowing for efficient load transfer and minimizing stress on the lower back.
Muscle focus
Step-by-step cues
- Stand with feet hip-width apart, toes pointing forward.
- Engage your core to stabilize your spine.
- Begin the movement by pushing your hips back as if reaching them toward a wall behind you.
- Keep your knees slightly bent and maintain a neutral spine throughout the movement.
- Lower your torso until you feel a stretch in your hamstrings, keeping your chest open and shoulders back.
- Reverse the motion by driving through your heels and extending your hips to return to the starting position.
Technical tips
- Focus on moving from the hips rather than bending at the waist.
- Keep your weight balanced over your midfoot to heels to maintain stability.
- Ensure your back remains flat and avoid rounding your shoulders.
- Practice in front of a mirror to monitor form and alignment.
- Start with bodyweight to master the technique before adding resistance.
Hanging Scissors Kicks
The Hanging Flutter Kick Hips exercise targets the core muscles, particularly the lower abdominals and hip flexors, while also engaging the shoulders and grip strength. It involves performing flutter kicks while hanging from a pull-up bar, requiring stability and control.
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.
- Lift your legs slightly in front of you to initiate the flutter kick position.
- Perform small, alternating kicks with your legs, keeping them straight and toes pointed.
- Maintain a steady breathing pattern throughout the exercise.
- Continue for the desired number of repetitions or time duration.
Technical tips
- Ensure your grip is secure on the bar to maintain stability.
- Focus on engaging your core to prevent swinging and maximize abdominal activation.
- Keep your legs straight and move them in a controlled manner for effective flutter kicks.
- Start with shorter durations or fewer repetitions if you're new to this exercise to build endurance.
- Avoid arching your back; maintain a neutral spine position throughout the movement.
- If you experience discomfort in your shoulders or grip, consider using wrist straps for support.
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.
Dumbbell Lat Pullover
The Dumbbell Pullover is a compound exercise that primarily targets the chest and latissimus dorsi muscles, while also engaging the triceps and core. It is performed lying on a bench with a single dumbbell held in both hands, extending the arms over the chest and lowering the weight behind the head.
Muscle focus
Step-by-step cues
- Lie flat on a bench, ensuring your upper back and shoulders are supported, with your feet firmly planted on the floor.
- Hold a dumbbell with both hands, palms facing upward, and extend your arms straight above your chest.
- Keep a slight bend in your elbows to reduce joint strain.
- Inhale deeply and slowly lower the dumbbell in an arc behind your head until you feel a stretch in your chest and lats.
- Pause briefly at the bottom of the movement.
- Exhale as you reverse the motion, bringing the dumbbell back to the starting position above your chest.
- Repeat for the desired number of repetitions, maintaining control throughout the exercise.
Technical tips
- Ensure your head and neck are relaxed throughout the movement to avoid unnecessary tension.
- Focus on maintaining a controlled motion; avoid using momentum to lift the weight.
- Engage your core to stabilize your body and prevent arching of the lower back.
- Select an appropriate weight that allows you to perform the exercise with proper form without compromising range of motion.
- Keep your elbows slightly bent to protect your joints and focus on muscle engagement.
- Perform this exercise slowly to maximize muscle tension and effectiveness.
Seated Incline Biceps Curl
The Seated Incline Biceps Curl is an isolation exercise targeting the biceps brachii. It is performed on an incline bench, which increases the range of motion and emphasizes the stretch at the bottom of the movement. This exercise helps in building bicep size and strength by focusing on the long head of the biceps.
Muscle focus
Step-by-step cues
- Adjust an incline bench to a 45-degree angle.
- Sit on the bench with your back firmly against it and your feet flat on the floor.
- Hold a dumbbell in each hand with an underhand grip, arms fully extended and hanging down.
- Keep your elbows close to your torso and curl the weights up towards your shoulders by contracting your biceps.
- Pause briefly at the top of the movement, ensuring maximum contraction.
- Slowly lower the dumbbells back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a controlled motion throughout to maximize muscle engagement.
- Avoid swinging or using momentum to lift the weights.
- Focus on keeping your elbows stationary; only your forearms should move.
- Ensure a full range of motion by fully extending and contracting your arms.
- Keep your core engaged to stabilize your body during the exercise.
- Exhale as you lift the weights and inhale as you lower them.
Dumbbell Biceps Reverse Curl
The Dumbbell Biceps Reverse Curl is an exercise targeting the biceps brachii with an emphasis on the brachialis and brachioradialis muscles. This variation involves a pronated grip, which shifts some focus from the biceps to the forearm muscles, providing a balanced arm workout.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with a pronated grip (palms facing down).
- Keep your elbows close to your torso and your upper arms stationary throughout the movement.
- Exhale as you curl the weights upward by bending your elbows, keeping your wrists straight.
- Continue lifting until your forearms are vertical or slightly beyond, ensuring maximum contraction of the biceps.
- Inhale as you slowly lower the dumbbells back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a controlled motion to maximize muscle engagement and minimize momentum.
- Focus on keeping your wrists straight to avoid unnecessary strain and ensure proper form.
- Engage your core to stabilize your body and prevent swaying during the exercise.
- Start with lighter weights to master the form before progressing to heavier loads.
- Ensure a full range of motion by fully extending and contracting your arms with each repetition.
One-Arm High Row Cable
The Cable Single Arm High Row is an isolation exercise targeting the upper back, specifically the latissimus dorsi, rhomboids, and trapezius muscles. This exercise also engages the biceps and forearms as secondary muscles. It is performed using a cable machine with a single handle attachment, allowing for unilateral training to address muscle imbalances.
Muscle focus
Step-by-step cues
- Attach a single handle to a high pulley on a cable machine.
- Stand facing the machine with feet shoulder-width apart.
- Grasp the handle with one hand, palm facing down, and step back to create tension in the cable.
- Bend slightly at the knees and hinge forward at the hips while keeping your back straight.
- Pull the handle towards your torso by retracting your shoulder blade and bending your elbow.
- Pause briefly when your hand reaches your side, ensuring your elbow is close to your body.
- Slowly extend your arm back to the starting position in a controlled manner.
- Complete the desired number of repetitions before switching arms.
Technical tips
- Maintain a neutral spine throughout the movement to avoid lower back strain.
- Focus on squeezing your shoulder blade towards your spine during each row.
- Keep your core engaged to stabilize your body and prevent swaying.
- Avoid using momentum; control the movement both on the pull and release phases.
- Ensure that your elbow stays close to your body to maximize back muscle engagement.
- Start with a lighter weight to master the form before progressing to heavier loads.
Dumbbell Supinated Preacher Curl
The Dumbbell Supinated Preacher Curl is an isolation exercise targeting the biceps brachii, specifically emphasizing the short head. It involves curling a dumbbell with a supinated grip (palms facing up) while seated at a preacher bench, which stabilizes the upper arm and minimizes the involvement of other muscle groups.
Muscle focus
Step-by-step cues
- Adjust the preacher bench so that your upper arms rest comfortably on the pad with your armpits at the top edge.
- Sit down and hold a dumbbell in one hand with a supinated grip (palm facing up).
- Extend your arm fully, allowing the dumbbell to hang down without locking your elbow.
- Curl the dumbbell upwards by contracting your biceps, keeping your upper arm stationary against the pad.
- Continue curling until your biceps are fully contracted and the dumbbell is at shoulder level.
- Pause briefly at the top of the movement, squeezing your biceps.
- Slowly lower the dumbbell back to the starting position, maintaining control throughout.
- Repeat for the desired number of repetitions, then switch arms.
Technical tips
- Ensure your upper arms remain in contact with the pad throughout the exercise to isolate the biceps effectively.
- Focus on using a slow and controlled motion to maximize muscle tension and prevent momentum from assisting in the lift.
- Avoid locking out your elbows at the bottom of the movement to maintain continuous tension on the biceps.
- Exhale as you curl the weight up and inhale as you lower it back down.
- Start with a lighter weight to perfect your form before progressing to heavier dumbbells.
- Keep your wrist straight and aligned with your forearm to prevent strain or injury.
Dumbbell Standing Wrist Curl
The Dumbbell Standing Wrist Curl is an isolation exercise targeting the forearm flexors. It involves curling the wrist while holding a dumbbell, focusing on strengthening and increasing the endurance of the forearm muscles.
Muscle focus
Step-by-step cues
- Stand upright with feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip.
- Position your arms by your sides, allowing your wrists to hang just in front of your thighs.
- Keep your elbows close to your body and stationary throughout the movement.
- Slowly curl your wrists upwards, contracting the forearm muscles.
- Pause briefly at the top of the movement for maximum contraction.
- Lower the dumbbells back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your grip is firm but not overly tight to avoid unnecessary tension in the hands.
- Focus on using only your wrist to lift the weight, keeping your arms and elbows stationary.
- Perform the movement slowly to maximize muscle engagement and control.
- Avoid using momentum; control both the upward and downward phases of the curl.
- Start with lighter weights to perfect form before progressing to heavier dumbbells.
- Maintain a neutral spine and avoid leaning forward or backward during the exercise.
Saturday
Optional Zone 2 Cardio
Choose walking, cycling or an easy hike for 40-60 minutes.
Sunday
Full Rest
Prioritize sleep, hydration and preparation for the next training week.
Progression for the next cycle
Repeat the week only when recovery is good. Add one repetition per set before increasing load by the smallest available increment.
Nutrition guidance
- Start near maintenance calories and adjust slowly using training performance, hunger and body-weight trends.
- Target roughly 1.6-2.0 g of protein per kg of body weight per day across three to five meals.
- Use carbohydrates around training and include vegetables, fruit and healthy fats every day.
- Hydrate consistently and avoid treating one meal or one day as success or failure.
Use these numbers as practical starting ranges, not medical prescriptions. Adjust for your health, body size and activity, and consult a qualified professional when needed.
