Simple 2-day Upper-Lower Split for Complete Beginners

written by dave chen

Here's a simple 2-day upper-lower split designed for a complete beginner. The focus is on building a solid foundation with basic compound movements, proper form, and gradual progression.

Program Overview:

• Frequency: 2 Days/Week (e.g., Monday & Thursday or Tuesday & Friday)

• Structure:

  • Day 1: Upper Body

  • Day 2: Lower Body

• Reps & Sets: 3 sets of 8–12 reps for most exercises

• Rest: 60–90 seconds between sets

• Tempo: Controlled (2 seconds down, 1 second pause, 1 second up)

• Regressive: easier alternative if the standard exercise feels too hard or can’t be performed due to injury/limited range of motion

• Progressive: harder alternative for a challenge!

Day 1: Upper Body

1. Push-Ups (Knee or Standard) – 3×8-12
   Focus: Chest, shoulders, triceps
   Tip: Keep your core tight, back flat, and lower chest to the floor.
   Regressive: Incline Push-Ups (hands on a bench or wall)
   Progressive: Weighted Push-Ups or Ring Push-Ups

2. Dumbbell Bench Press (Flat or Incline) – 3×8-12
   Focus: Chest, shoulders, triceps
   Tip: Controlled descent, elbows slightly tucked.
   Regressive: Floor Press (lying on the floor to limit range of motion)
   Progressive: Barbell Bench Press

3. One-Arm Dumbbell Row – 3×8-12 per side
   Focus: Upper back, lats, biceps
   Tip: Keep your back flat, pull with your elbow
   Regressive: Resistance Band Row
   Progressive: Barbell Bent-Over Row, Chest-Supported Dumbbell Row, T-Bar Row

4. Dumbbell Shoulder Press (Seated or Standing) – 3×8-12
   Focus: Shoulders, triceps
   Tip: Avoid arching your back excessively
   Regressive: Banded Shoulder Press
   Progressive: Standing Overhead Press, Arnold Press

5. Bicep Curls (Dumbbell or Barbell) – 2×10-15
   Focus: Biceps
   Tip: No swinging—keep your elbows close to your torso
   Regressive: Resistance Band Curls
   Progressive: Barbell Curls, EZ Bar Curls

6. Tricep Dips (Bench-Assisted if Needed) – 2×10-15
   Focus: Triceps, chest
   Tip: Keep your torso upright to target the triceps more
   Regressive: Resistance Band Tricep Pushdown
   Progressive: Weighted Tricep Dips

Day 2: Lower Body

1. Bodyweight Squats (Progress to Goblet Squats) – 3×10-15
   Focus: Quads, glutes, hamstrings
   Tip: Knees track over toes, chest up, hips below parallel if possible
   Regressive: Box Squats (sit down to a bench or plyo box)
   Progressive: Barbell Back Squat, Bulgarian Split Squat, Lunges

2. Romanian Deadlifts (Using Dumbbells or Barbell) – 3×8-12
   Focus: Hamstrings, glutes, lower back
   Tip: Hinge at the hips, keep back flat, slight knee bend
   Regressive: Hip Hinge Drill (practicing movement with no weight)
   Progressive: Barbell Romanian Deadlift, Stiff-Legged Deadlift

3. Step-Ups (Onto a Bench or Sturdy Platform) – 3×8-12 per leg
   Focus: Quads, glutes
   Tip: Push through the heel of the leading foot, control the descent
   Regressive: Lower Step Height or Assisted Step-Ups (holding onto something for support)
   Progressive: Weighted Step-Ups or Deficit Step-Ups (higher box)

4. Glute Bridge (Progress to Weighted) – 3×12-15
   Focus: Glutes, hamstrings
   Tip: Squeeze glutes at the top, don’t overextend your lower back
   Regressive: Glute Bridge with Band (for activation)
   Progressive: Hip Thrust (with barbell or dumbbell)

5. Plank Hold – 3×20-30 seconds
   Focus: Core
   Tip: Neutral spine, don’t let hips sag or rise too high
   Regressive: Incline Push-Ups (hands on a bench or wall)
   Progressive: Weighted Push-Ups or Ring Push-Ups

Progression Plan:

• Week 1-2: Focus on learning proper form with light weights or bodyweight.

• Week 3-4: Gradually increase weight when 12 reps feel easy.

• After 4 Weeks: Aim to add 2.5–5 lbs to upper body lifts and 5–10 lbs to lower body lifts as long as form stays solid.

Additional Tips:

• Warm-up: 5-10 minutes of light cardio + dynamic stretches.

• Cool-down: Gentle stretching, focusing on the muscles worked.

• Track your workouts to monitor progress over time.