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Upper-Lower Split (4 Days - WK)

This 4-week upper-lower body split routine consists of: - Weeks 1 and 3 focus on upper body exercises on days 1 and 4 like pushups, rows, and shoulder exercises. Lower body exercises on days 2 and 5 include squats, lunges, and calf raises. - Weeks 2 and 4 modify the exercises with variations like inverted rows and different grips. Lower body exercises are altered to target different muscle groups. - Days 3 and 6 are dedicated to endurance workouts. The routine provides exercise details including sets, reps, tempo, rest periods, and targeted muscles for a full body strengthening program.

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Krishna Manchikanti
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471 views11 pages

Upper-Lower Split (4 Days - WK)

This 4-week upper-lower body split routine consists of: - Weeks 1 and 3 focus on upper body exercises on days 1 and 4 like pushups, rows, and shoulder exercises. Lower body exercises on days 2 and 5 include squats, lunges, and calf raises. - Weeks 2 and 4 modify the exercises with variations like inverted rows and different grips. Lower body exercises are altered to target different muscle groups. - Days 3 and 6 are dedicated to endurance workouts. The routine provides exercise details including sets, reps, tempo, rest periods, and targeted muscles for a full body strengthening program.

Uploaded by

Krishna Manchikanti
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Genesis Program | AKSHAY CHOPRA | WE R STUPID
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Genesis Program | AKSHAY CHOPRA | WE R STUPID
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UPPER-LOWER SPLIT ROUTINE

4+2 DAYS/WEEK

TOTAL - 4 WEEKS

WEEK – 1 & 3

DAY 1 & 4: UPPER BODY

SEQUENC EXERCISE SETS REPS TEMP REST MUSCLE NOTES

E O BETWEEN S USED

SETS

A ARMS 03 12, 12, 12 2010 60-90 sec CHEST

ELEAVTED

WIDE ARM

PUSHUPS

B INVERTED 03 10, 10, 10 2010 60-90 sec BACK

ROW

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Genesis Program | AKSHAY CHOPRA | WE R STUPID
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(PRONATED

GRIP –

NORMAL)

C DORSAL 03 12, 12, 12 - 60-90 sec BACK

RAISE WITH

ROTATION

D PIKE HOLDS 03 60 2011 60-90 sec SHOULD

SEC/SET ERS

E1 INVERTED 03 10, 10, 10 2010 90-120 BICEPS

BICEP PULLS sec

E2 TRICEP 03 10, 10, 10 2010 TRICEPS

BACK DIPS

(STRAIGHT

LEGS)

ABS

SEQUENCE EXERCISE SETS REPS TEMPO REST MUSCLE NOTES

BETWEEN S USED

SETS

A POWER 03 16/SET - 90 - 120 ABS

KNEE sec

STRIKE

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Genesis Program | AKSHAY CHOPRA | WE R STUPID
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WITH

TWIST

B FROG 03 12/SET - 90-120 ABS

SITUP sec

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Genesis Program | AKSHAY CHOPRA | WE R STUPID
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DAY 2 & 5: LOWER BODY

SEQUENC EXERCISE SETS REPS TEMP REST MUSCLE NOTES

E O BETWEEN S USED

SETS

A SUMO 03 12, 12, 12 2010 60-90 sec LEGS

SQUATS

B WALKING 03 20/SET - 60-90 sec HAMSTRI

LUNGES NG

WITH HIP

KICKS

C TIBIALIS 03 12, 12, 12 2011 60-90 sec CALVES

ANTERIOR

RAISES

D1 GLUTE 04 12, 12, 12, 2010 60-90 sec GLUTES

BRIDGES – 12

UP & DOWN

D2 CYCLING 03 12, 12, 12 2010 LEGS

SQUATS

DAY 3 & 6 – ENDURANCE WORKOUT

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Genesis Program | AKSHAY CHOPRA | WE R STUPID
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WEEK – 2 & 4

DAY 1 & 4: UPPER BODY

SEQUENC EXERCISE SETS REPS TEMP REST MUSCLE NOTES

E O BETWEEN S USED

SETS

A1 ARMS 03 10, 10, 10 2010 60-90 sec CHEST

ELEVATED –

NORMAL

STANCE

PUSHUPS

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Genesis Program | AKSHAY CHOPRA | WE R STUPID
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A2 INVERTED 03 10, 10, 10 2010 BACK

ROW

(SUPINATED

GRIP –

NORMAL)

B CHAIR 03 12, 12, 12 2-10 60-90 sec TRAPS

SHRUGS

C PIKE HOLDS 04 60 2011 60-90 sec SHOULD

SEC/SET ERS

D1 INVERTED 03 10, 10, 10 3011 90-120 BICEPS

BICEP PULLS sec

D2 ARMS 03 10, 10, 10 2010 TRICEPS

ELEVATED –

NARROW

STANCE

PUSHUPS

E FLOOR 03 15, 15, 15 - 60-90 sec BACK

PRONATED

Y-RAISE

ABS

SEQUENCE EXERCISE SETS REPS TEMPO REST MUSCLE NOTES

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Genesis Program | AKSHAY CHOPRA | WE R STUPID
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BETWEEN S USED

SETS

A DOUBLE 03 10/SET - 90 - 120 ABS

LEG RAISE sec

B PLANK 03 10/SET - 90-120 ABS

WITH sec

ALTERNAT

E KICK

UNDER

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Genesis Program | AKSHAY CHOPRA | WE R STUPID
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DAY 2 & 5: LOWER BODY

SEQUENC EXERCISE SETS REPS TEMP REST MUSCLE NOTES

E O BETWEEN S USED

SETS

A IN AND OUT 03 16, 16, 16 2010 60-90 sec LEGS

CONTINUOU

S SQUAT

B ANGLED 03 10/SIDE - 60-90 sec OBLIQUE

SIDE S

BRIDGE –

UP & DOWN

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Genesis Program | AKSHAY CHOPRA | WE R STUPID
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C SUMO 03 12, 12, 12 - 60-90 sec CALVES

SQUAT CALF

RAISE

D1 INCLINE 03 20, 20, 20 - 60-90 sec GLUTES

REAR

BRIDGE -

MARCH

D2 OVERHEAD 03 12, 12, 12 2010 LEGS

SUMO

SQUATS

DAY 3 & 6 – ENDURANCE WORKOUT

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Genesis Program | AKSHAY CHOPRA | WE R STUPID

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