# Upper Lower Split

Alternating focus between upper and lower body to maximize muscle growth.

## Upper Body Power

You'll hammer your chest, back, and shoulders with a satisfying mix of barbell strength and bodyweight work — leaving you feeling powerful and pumped from top to bottom.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 12 Shoulder Warm-up - Resistance Band
- 1 × 10 Shoulder Roll
- 1 × 30s Dead Hang

### Main Workout

- 3 × 8 Bench Press - Barbell
- 3 × 8 Row (Bent-Over) - Barbell
- 3 × 8 Overhead Press - Barbell
- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Dip Progression _(progression — pick your level)_
- **Superset · 3 rounds**
  - 12 Face Pull - Cable
  - 12 Lateral Raise - Dumbbell

### Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Chest Wall Stretch
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Biceps Stretch


## Lower Body & Core

You'll fire up your legs, glutes, and posterior chain with heavy squats and hinges — leaving you feeling strong and stable from the ground up.

### Warm-up

- 1 × 10 Squat (Dynamic Mobility)
- 1 × 10 Hip Circle
- 1 × 6 World's Greatest Stretch

### Main

- 3 × 5 Squat - Barbell
- 3 × 5 Deadlift - Barbell
- 3 × 8 Bulgarian Split Squat - Dumbbell
- 3 × 12 Reverse Hyperextension - Bench
- 3 × 10 Deadlift (Single-Leg Romanian)
- 1 × Anti-Extension Progression _(progression — pick your level)_

### Cool-down

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Hamstring Stretch (90/90)
- 1 × 45s Half Pigeon