My Training Log

Upper / Lower Split Intermediate

This program ran from 9/21/2024 to 10/14/2024 for a total of 13 workouts.

Squat

+35
Start 370 → End 405

Bench Press

-35
Start 300 → End 265

Deadlift

+25
Start 470 → End 495

Week 1

Upper / Lower Split - Day 1
Saturday, September 21, 2024

Dumbbell Bench Press 100×6, 3×5 @ 100, 100×0

Bench Press 225×5, 275×1, 295×1, 225×9, 225×6

Tricep Rope Pushdowns 3×12 @ 85/75/75

DB Curls 6×8 @ 55/50/45/40/35/30

Barbell Rows 3×0 @ 195

Seated Lever Row 3×10 @ 165

Week 2

Upper / Lower Split - Day 2
Monday, September 23, 2024

Incline Bench Press 3×8 @ 195

Barbell Rows 3×8 @ 195

Trap Bar Shrugs 3×10 @ 380/420/420

Upper / Lower Split - Day 3
Thursday, September 26, 2024

Safety Bar Squat 3×8 @ 310

Safety Bar Good Morning 2×8 @ 160, 160×10

Leg Extension 2×10 @ 150, 150×15

Upper / Lower Split - Day 4
Friday, September 27, 2024

Press 5×5 @ 155

Dumbbell Row 5×0 @ 120

Barbell Curl 3×0 @ 130

Upper / Lower Split - Day 5
Saturday, September 28, 2024

Bench Press 235×11, 2×10 @ 235

Barbell Rows 2×5 @ 225, 225×8

Barbell Curl 135×5, 110×5, 110×7, 95×5, 75×5

Tricep Rope Pushdowns 4×10 @ 90

Week 3

Upper / Lower Split - Day 6
Monday, September 30, 2024

Safety Bar Squat 3×5 @ 340

Safety Bar Good Morning 2×5 @ 200, 200×8

Upper / Lower Split - Day 7
Wednesday, October 2, 2024

Incline Bench Press 3×5 @ 225

Barbell Rows 2×5 @ 245, 245×6

Trap Bar Shrugs 2×8 @ 440, 440×12

Upper / Lower Split - Day 8
Friday, October 4, 2024

Lat Pulldowns 3×10 @ 175

Seated Row 5×0 @ 210

Barbell Curl 5×0 @ 135/110/110/110/110

DB Curls 3×8 @ 65

Hammer Curl 5×5 @ 55

Week 4

Upper / Lower Split - Day 9
Monday, October 7, 2024

Deadlift 495×5

Sumo Deadlift 325×8, 325×12

Hack Squat 3×0 @ 360

Upper / Lower Split - Day 10
Wednesday, October 9, 2024

Barbell Curl 3×10 @ 105

Incline Bench Press 3×3 @ 245, 185×10, 185×8

Barbell Rows 5×0 @ 265/265/265/200/200

Trap Bar Shrugs 3×0 @ 450

Upper / Lower Split - Day 11
Friday, October 11, 2024

Safety Bar Squat 2×3 @ 360, 360×5

Safety Bar Good Morning 2×3 @ 240, 240×5

Upper / Lower Split - Day 12
Saturday, October 12, 2024

Bench Press 3×5 @ 275, 225×9

Barbell Rows 2×3 @ 265, 265×5

Barbell Curl 5×0 @ 140/110/110/110/110

Trap Bar Shrugs 3×0 @ 460

Tricep Rope Pushdowns 4×0 @ 95

DB Curls 10×5 @ 65/55/50/45/45/45/40/40/40/40

Week 5

Upper / Lower Split - Day 13
Monday, October 14, 2024

Incline Bench Press 245×3, 2×10 @ 175

Close Grip Bench Press 4×5 @ 205, 205×9

Dumbbell Row 3×10 @ 110