# Upper/Lower Split (Copy)

Alternating strength sessions focusing on hypertrophy and posterior chain development.

## Lower Body & Core

You'll build serious leg and glute strength with a hinge focus that's safe on your lower back. Expect real power and stability gains through focused, heavy work.

### Warm-up

- 1 × 8 Squat (Sky Reach)
- 1 × 10 Squat (Dynamic Mobility)
- 1 × 30s Single-Leg Balance

### Main

- 4 × 10 Romanian Deadlift (Single-Leg, Landmine) - Barbell
- 4 × 10 Squat - Barbell
- **Superset · 3 rounds**
  - 10 Split Squat (Bulgarian)
  - 12 Pallof Press - Cable
- 3 × 12 Reverse Hyperextension - Bench
- 3 × 12 Seated Knee Extension
- 3 × 15 Calf Raise
- 3 × 12 Deadbug (Weighted) - Dumbbell

### Cool-down

- 1 × 30s Pike Stretch
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Hamstring Stretch (90/90)


## Upper Body Strength

You'll build chest, shoulder, and back strength with deliberate tempo and full control. Heavy pressing and rowing paired with targeted arm and delt work for complete upper-body development.

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Serratus Wall Slide
- 1 × 8 Arm Swing Stretch (Dynamic)

### Main

- 4 × 10 Bench Press - Barbell
- 4 × 10 Row (Bent-Over) - Barbell
- 3 × 12 Lateral Raise - Dumbbell
- 3 × 12 Bicep Curl - Dumbbell
- 3 × 12 Triceps Pushdown - Cable
- 3 × 10 Chest-Supported Dumbbell Row

### Cool-down

- 1 × 30s Chest Wall Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead