Upper and Lower Body Two Day Split Workout Plan
Here’s a two-day split workout plan focusing on upper body and lower body exercises. This plan can be repeated throughout the week with appropriate rest days.
Day 1: Upper Body
Warm-up (5-10 minutes)
• Light cardio (e.g., jumping jacks, arm circles)
Workout:
1. Bench Press (Chest)
• 4 sets of 8-12 reps
2. Pull-Ups or Lat Pulldowns (Back)
• 4 sets of 8-12 reps
3. Overhead Shoulder Press (Shoulders)
• 4 sets of 8-12 reps
4. Bent Over Rows (Back)
• 4 sets of 8-12 reps
5. Dumbbell Flyes (Chest)
• 3 sets of 10-15 reps
6. Bicep Curls (Biceps)
• 3 sets of 10-15 reps
7. Tricep Dips (Triceps)
• 3 sets of 10-15 reps
Cooldown (5-10 minutes)
• Stretching (focus on upper body)
Day 2: Lower Body
Warm-up (5-10 minutes)
• Light cardio (e.g., jogging, leg swings)
Workout:
1. Squats (Quads, Glutes)
• 4 sets of 8-12 reps
2. Deadlifts (Hamstrings, Glutes, Lower Back)
• 4 sets of 8-12 reps
3. Lunges (Quads, Glutes)
• 3 sets of 10-15 reps per leg
4. Leg Press (Quads, Glutes)
• 4 sets of 8-12 reps
5. Leg Curls (Hamstrings)
• 3 sets of 10-15 reps
6. Leg Extensions (Quads)
• 3 sets of 10-15 reps
7. Calf Raises (Calves)
• 4 sets of 15-20 reps
Cooldown (5-10 minutes)
• Stretching (focus on lower body)
Weekly Schedule Example:
• Monday: Upper Body
• Tuesday: Lower Body
• Wednesday: Rest or Active Recovery (light cardio, stretching)
• Thursday: Upper Body
• Friday: Lower Body
• Saturday: Rest or Active Recovery
• Sunday: Rest or Active Recovery
This plan balances muscle groups and allows for recovery. Adjust weights and reps according to your fitness level and goals.
