Week of Workouts: Train With Us – Our Upper and Lower Body

Consistency is the foundation of real fitness results, and nothing builds consistency better than a clear, well-structured training plan. At our gym, we believe workouts should be effective, balanced, and sustainable for real life. That’s why our weekly workout split focuses on training the upper and lower body separately, allowing proper recovery while maximizing strength and performance.

Whether you are new to the gym or returning after a break, this week of workouts is designed to help you train smarter, feel stronger, and stay motivated.

Why We Use an Upper + Lower Body Split

An upper and lower body split is one of the most effective and beginner-friendly training methods. It allows you to focus on specific muscle groups while giving others time to recover.

Benefits of this split include:

Better muscle recovery
Balanced full-body development
Improved strength and endurance
Reduced risk of injury
Easier long-term consistency

By alternating upper and lower body workouts, you can train more frequently without overloading your body.

Weekly Workout Overview

This plan includes 4 training days, 2 active recovery days, and 1 full rest day.

Day 1: Upper Body Workout
Day 2: Lower Body Workout
Day 3: Active Recovery or Cardio
Day 4: Upper Body Workout
Day 5: Lower Body Workout
Day 6: Light Cardio & Mobility
Day 7: Rest Day

Each workout is structured to be efficient, effective, and scalable based on your fitness level.

Day 1: Upper Body Workout (Strength Focus)

This session targets the chest, back, shoulders, arms, and core.

Warm-Up (10 minutes)

5 minutes rowing or treadmill walking
Shoulder circles, arm swings, light band work

Workout

Chest Press Machine – 3 sets of 10–12 reps
Lat Pulldown – 3 sets of 10–12 reps
Seated Shoulder Press – 3 sets of 10 reps
Seated Row Machine – 3 sets of 12 reps
Dumbbell Bicep Curls – 2 sets of 12 reps
Triceps Pushdowns – 2 sets of 12 reps

Core Finisher

Plank Hold – 3 sets of 30 seconds

Cool-Down

Stretch chest, shoulders, and back

This workout builds foundational upper body strength while reinforcing proper form.

Day 2: Lower Body Workout (Strength & Stability)

Lower body training supports total-body strength and functional movement.

Warm-Up

5 minutes cycling
Hip openers and ankle mobility

Workout

Leg Press – 3 sets of 12 reps
Bodyweight or Goblet Squats – 3 sets of 15 reps
Hamstring Curl Machine – 3 sets of 12 reps
Walking Lunges – 2 sets of 12 steps per leg
Standing Calf Raises – 3 sets of 15 reps

Core Activation

Dead Bug Exercise – 3 sets of 10 reps

Cool-Down

Stretch quads, hamstrings, glutes, and calves

Strong legs improve balance, posture, and overall athletic performance.

Day 3: Active Recovery or Cardio

Recovery is part of training, not time off.

Options include:

20–30 minutes brisk walking
Light cycling or swimming
Mobility drills and stretching

This day improves circulation, reduces muscle soreness, and prepares your body for the next sessions.

Day 4: Upper Body Workout (Hypertrophy & Endurance)

This session focuses on muscle tone and endurance using moderate weights.

Warm-Up

Arm ergometer or light resistance bands

Workout

Dumbbell Chest Press – 3 sets of 12 reps
Assisted Pull-Ups or Pulldowns – 3 sets of 10 reps
Lateral Raises – 3 sets of 12 reps
Face Pulls – 3 sets of 15 reps
Hammer Curls – 2 sets of 12 reps
Overhead Triceps Extensions – 2 sets of 12 reps

Core Finisher

Russian Twists – 3 sets of 16 reps

Cool-Down

Upper body stretching

This workout enhances muscle definition while maintaining joint health.

Day 5: Lower Body Workout (Power & Endurance)

The second lower body day adds variety and intensity.

Warm-Up

5 minutes treadmill walk
Dynamic leg swings

Workout

Romanian Deadlifts (light weight) – 3 sets of 10 reps
Step-Ups – 3 sets of 10 reps per leg
Leg Extension Machine – 3 sets of 12 reps
Glute Bridges – 3 sets of 15 reps
Seated Calf Raises – 3 sets of 15 reps

Core Activation

Side Plank – 2 sets of 20 seconds per side

Cool-Down

Lower body stretching

This workout improves strength, power, and muscle endurance.

Day 6: Light Cardio & Mobility

This session keeps you moving while promoting recovery.

Cardio (15–20 minutes)

Walking, cycling, or elliptical

Mobility

Hip flexor stretches
Shoulder mobility drills
Lower back stretches

This day helps maintain flexibility and prevents stiffness.

Day 7: Full Rest Day

Rest allows your muscles to repair and grow.

Use this day to:

Sleep well
Hydrate
Prepare meals
Plan the next week

Rest is essential for long-term progress.

Nutrition & Hydration Support

To support your training:

Eat balanced meals with protein, carbs, and healthy fats
Stay hydrated throughout the day
Avoid skipping meals on training days

Proper nutrition fuels performance and recovery.

How We Progress This Split

After 4–6 weeks:

Increase weights slightly
Add one extra set to main lifts
Adjust rest times

Progress gradually to stay injury-free.

Final Thoughts: Train With Us

Our upper and lower body workout split is designed to fit real schedules while delivering real results. It balances strength, recovery, and performance—helping you build a body that’s strong, mobile, and resilient.

Train with us, follow the split, trust the process, and stay consistent. Results come from showing up, week after week.

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