The Digital Garden

My Routine

3 min read

Upper/Lower Split Weekly Schedule

  • Monday: Upper Body A
  • Tuesday: Lower Body A
  • Wednesday: Rest
  • Thursday: Upper Body B
  • Friday: Lower Body B
  • Weekend: Rest

Workout A: Power & Foundation

Focus on heavy loads and longer rest periods (2–5 minutes) for these sessions.

Upper Body A (Chest, Back, Arms) - Monday

  1. Chest: Barbell Bench Press – 3–5 sets of 1–6 reps.
  2. Back: Bent-Over Barbell Rows – 3–5 sets of 1–6 reps.
  3. Shoulders: Military/Overhead Press – 3–5 sets of 1–6 reps.
  4. Arms (Biceps): EZ-Bar or Barbell Curls – 3 sets of 8–12 reps.
  5. Arms (Triceps): Triceps Pushdowns – 3 sets of 8–12 reps.

Lower Body A (Quads, Hamstrings, Core) - Tuesday

  1. Quads: Barbell Back Squats – 3–5 sets of 1–6 reps.
  2. Hamstrings: Romanian Deadlifts – 3–5 sets of 1–6 reps.
  3. Quads/Glutes: Leg Press – 3 sets of 8–12 reps.
  4. Calves: Standing Calf Raises – 3–4 sets of 8–12 reps.
  5. Core: Planks – 3 sets, holding for 30–60 seconds.

Workout B: Volume & Variation

Rotate exercises to target different angles and prevent plateaus.

Upper Body B (Back, Chest, Arms) - Thursday

  1. Back: Pull-ups or Lat Pulldowns – 3–5 sets of 6–10 reps.
  2. Chest: Incline Dumbbell Bench Press – 3–5 sets of 6–10 reps.
  3. Shoulders: Dumbbell Lateral Raises – 3 sets of 10–12 reps.
  4. Arms (Biceps): Hammer Curls – 3 sets of 8–12 reps (targets the brachialis for arm thickness).
  5. Arms (Triceps): Dips or Overhead Triceps Extensions – 3 sets of 8–12 reps.

Lower Body B (Hinge, Legs, Core) - Friday

  1. Hinge: Barbell Deadlifts – 3–5 sets of 1–6 reps.
    • Keep in mind deadlift progressions. Work from the ground up slowly to avoid injury
  2. Legs (Unilateral): Dumbbell Lunges – 3 sets of 8–10 reps per leg.
  3. Hamstrings: Leg Curls – 3 sets of 10–12 reps.
  4. Calves: Seated or Calf Press – 3–4 sets of 12–15 reps.
  5. Core: Hanging Leg Raises or Heel Touches – 3 sets of 12–15 reps.

Progression and Success Tips

  • The 2-for-2 Rule: If you can perform two extra repetitions beyond your target for two consecutive workouts, it is time to increase the weight.
    • Record your weights per exercise in order to progress in weight once you plateau
  • Exercise Order: Always perform your heaviest compound lifts (squats, bench, deadlifts) at the start of the session to ensure proper form and safety.
  • Warm-up: Dedicate 8–12 minutes to dynamic mobility (arm circles, leg swings) to lubricate joints before lifting.
  • Rest and Recovery: Ensure at least 48 hours of rest before training the same muscle group again to allow for tissue repair.

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