2. Advanced Upper/Lower Split

Frequency: 4 days per week (e.g., Monday, Tuesday, Thursday, Friday)

Upper Body Day 1

1. Bench Press – 4 sets of 6-8 reps

2. Bent Over Rows – 4 sets of 6-8 reps

3. Incline Dumbbell Press – 3 sets of 8-10 reps

4. Lat Pulldowns – 3 sets of 8-10 reps

5. Overhead Press – 3 sets of 8-10 reps

6. Bicep Curls – 3 sets of 10-12 reps

7. Tricep Dips – 3 sets of 10-12 reps

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Lower Body Day 1

1. Squats – 4 sets of 6-8 reps

2. Deadlifts – 4 sets of 6-8 reps

3. Leg Press – 3 sets of 8-10 reps

4. Leg Curls – 3 sets of 10-12 reps

5. Calf Raises – 4 sets of 12-15 reps

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Upper Body Day 2

1. Incline Bench Press – 4 sets of 6-8 reps

2. Seated Rows – 4 sets of 6-8 reps

3. Dumbbell Flyes – 3 sets of 10-12 reps

4. Pull-Ups – 3 sets of 8-10 reps

5. Lateral Raises – 3 sets of 10-12 reps

6. Hammer Curls – 3 sets of 10-12 reps

7. Skull Crushers – 3 sets of 10-12 reps

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Lower Body Day 2

1. Front Squats – 4 sets of 6-8 reps

2. Romanian Deadlifts – 4 sets of 6-8 reps

3. Lunges – 3 sets of 8-10 reps

4. Leg Extensions – 3 sets of 10-12 reps

5. Standing Calf Raises – 4 sets of 12-15 reps