Upper and Lower Body Two Day Split Workout Plan
Upper and lower body supersets are highly effective because they allow you to train multiple muscle groups efficiently while minimizing rest time, which boosts cardiovascular endurance and calorie burn. By alternating between an upper body exercise and a lower body exercise, you give one muscle group a chance to recover while the other is working, leading to increased workout density and time efficiency. This method also enhances overall muscle balance and coordination, reduces fatigue compared to training the same muscle group consecutively, and helps improve metabolic conditioning. It’s a smart way to build strength and endurance without spending extra time in the gym.
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.
