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Intermediatestrength

Upper/Lower Split Day A

Strength day for chest, shoulders, quads, hamstrings split.

50 min
Mixed
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Benefits

  • balanced strength
  • muscular growth
  • metabolic stimulus
  • structural symmetry

Exercise Breakdown

Back Squat

4x8 • Rest 90 seconds

Bar on back, descend below parallel, drive upward.

Romanian Deadlift

4x10 • Rest 90 seconds

Hinge hips, lower bar along legs, keep neutral spine.

Bench Press

4x8 • Rest 90 seconds

Press bar up, lower under control, feet flat.

Overhead Press

3x10 • Rest 90 seconds

Press bar/dumbbell overhead from shoulders.

Pull-up (assisted or bodyweight)

3x max • Rest 90 seconds

Pull chin over bar, lower fully.

Hanging Leg Raise

3x12 • Rest 60 seconds

Hang from bar, lift legs or knees to torso.

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