OFFICIAL PLAN · FREE

ADERAP: Upper/Lower Dumbbell Split — Balanced Build

4 DAYS · INTERMEDIATE · BARBELL, BODYWEIGHT, BOX, DUMBBELL, MACHINE

Upper A

  1. Pull-Up
    Pull-UpBack
  2. Dumbbell Bench Press
    Dumbbell Bench PressChest
  3. Lateral Raise
    Lateral RaiseShoulders
  4. Hammer Curl
    Hammer CurlArms

Lower A

  1. Hip ThrustLegs
  2. Bulgarian Split SquatLegs
  3. Calf Raise
    Calf RaiseLegs
  4. Nordic CurlLegs

Upper B

  1. Incline Dumbbell Press
    Incline Dumbbell PressChest
  2. Arnold Press
    Arnold PressShoulders
  3. Dumbbell Fly
    Dumbbell FlyChest
  4. Overhead Tricep Extension
    Overhead Tricep ExtensionArms

Lower B

  1. Step Up
    Step UpLegs
  2. Single-Leg Glute BridgeLegs
  3. Cossack SquatLegs
  4. Bird DogCore
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