Intermediatestrength
Upper/Lower Split Day B
Complementary strength day focusing on back, arms, glutes, calves.
50 min
Mixed
Benefits
- balanced development
- posterior strength
- arm hypertrophy
- lower limb stability
Exercise Breakdown
Deadlift
4x6 • Rest 120 seconds
Lift bar from floor keeping back neutral and knees bent.
Barbell Row
4x8 • Rest 90 seconds
Hinge at hips, row bar to lower chest.
Barbell Hip Thrust
4x10 • Rest 90 seconds
Shoulders on bench, drive hips up, pause, lower.
Calf Raise (vertical or seated)
4x15 • Rest 60 seconds
Raise heels, squeeze calves at top, lower slowly.
Barbell Biceps Curl
3x12 • Rest 60 seconds
Curl bar up keeping elbows fixed.
Skull Crushers
3x12 • Rest 60 seconds
From supine, extend arms overhead, lower toward forehead.
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