Upper/Lower Split - Upper Day

The upper-body day of a 4-day upper/lower split, delivering ~3-6 sets per muscle. Pair with the lower day twice weekly. Duration is a sensible default you can adjust.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Barbell Bench Press
4 sets x 6-10 reps, ~2 min rest
Horizontal push.
2
Barbell Bent-Over Row
4 sets x 8-12 reps, ~2 min rest
Horizontal pull.
3
Barbell Overhead Press
3 sets x 8-12 reps, ~2 min rest
Vertical push.
4
Lat Pulldown
3 sets x 10-12 reps, ~90 sec rest
Vertical pull.
5
Dumbbell Lateral Raise
3 sets x 12-15 reps, ~60 sec rest
Delt isolation.
6
Dumbbell Biceps Curl
3 sets x 10-15 reps, ~60 sec rest
Biceps.
7
Triceps Pushdown
3 sets x 10-15 reps, ~60 sec rest
Triceps.

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