Upper/Lower Split
Upper — Workout A
Incline Press: 2×6–10, Chest (upper), Rest: 3–4 min Variations: barbell, dumbbell, or machine — any variation
Lateral Raise: 2×6–10, Side delts, Rest: 2–3 min Variations: dumbbell, cable, or machine — any variation
Rear Delt Fly: 2×6–10, Rear delts, Rest: 2–3 min Variations: dumbbell, cable, or reverse pec-deck — any variation
Lat Pulldown: 2×6–10, Back, Rest: 3–4 min Variations: wide grip, close grip, or neutral grip — any variation
Row : 2×6–10, Back, Rest: 3–4 min Variations: barbell, dumbbell, cable, or machine — any variation
Tricep Pushdown: 2×6–10, Triceps, Rest: 2–3 min Variations: cable, any handle attachment
Standard Curl: 2×6–10, Biceps, Rest: 2–3 min Variations: barbell, dumbbell, or cable — any variation
Upper — Workout B
Chest Fly: 2×6–10, Chest, Rest: 3–4 min Variations: dumbbell, cable, or pec-deck — any variation
Lateral Raise: 2×6–10, Side delts, Rest: 2–3 min Variations: dumbbell, cable, or machine — any variation
Shoulder Press: 2×6–10, Shoulders, Rest: 3–4 min Variations: barbell, dumbbell, or machine — any variation
Lat Pulldown: 2×6–10, Back, Rest: 3–4 min Variations: wide grip, close grip, or neutral grip — any variation
Row: 2×6–10, Back, Rest: 3–4 min Variations: barbell, dumbbell, cable, or machine — any variation
Hammer Curl: 2×6–10, Biceps, forearm, Rest: 2–3 min Variations: dumbbell, cable rope — any variation
Tricep Pushdown: 2×6–10, Triceps, Rest: 2–3 min Variations: cable, rope handle
Lower — Workout A
Leg Curl: 2×6–10, Hamstring, Rest: 3–4 min Variations: seated, lying, or standing — any variation
Leg Extension: 2×6–10, Quad, Rest: 3–4 min Variations: machine, single-leg
Calf Raise: 2×6–10, Calves, Rest: 3–4 min Variations: standing, seated, or leg press — any variation
Hip Adduction: 2×6–10, Inner thigh, Rest: 3–4 min Variations: machine
Hip Abduction: 2×6–10, Glutes, Rest: 3–4 min
Core Circuit — Repeat 2–3 rounds, 30 sec work / 15–30 sec rest
Plank — Core, abs
Bicycle Crunches — Abs, obliques
Russian Twists — Obliques
Mountain Climbers — Abs, hip flexors
Leg Raises — Lower abs
Side Plank — Obliques
Superman Hold — Lower back
Lower — Workout B
Barbell Squat: 2×6–10, Quad, glutes, Rest: 3–4 min Variations: high bar, low bar, or safety-bar
Bulgarian Split Squat: 2×6–10, Quad, glutes (single leg), Rest: 3–4 min Variations: dumbbell, barbell, or bodyweight — any variation
Romanian Deadlift: 2×6–10, Hamstring, glutes, Rest: 3–4 min Variations: barbell, dumbbell
Hip Thrust: 2×6–10, Glutes, Rest: 3–4 min Variations: barbell, machine, or single-leg — any variation
Calf Raise: 2×6–10, Calves, Rest: 3–4 min Variations: standing, seated, or leg press — any variation