Beginners upper-lower strength training routine

Our method is to use the upper-lower split and focus on strength training but should also help individuals gain muscle. Beginners can add weight to most sessions and progress, so adding 2.5kg to 5kg on the compound lifts is recommended per week, such as the deadlift, squat, bench press and overhead press.

Here is our routine.

Lower

Deadlift 5 x 3

Squat 5 x 5

Leg presses 3 x 8-12

Dumbbell Stiff leg deadlift 3 x 8-12

Upper

Bench press 5 x 5

Barbell row 5 x 5

Dumbbell overhead press 3 x 8-12

Pull-ups 3 x 8-12

Lower

Squat 5 x 5

Still leg deadlift 5 x 5

Leg press 3 x 8-12

Jump squats 3 x 8-12

Upper

Overhead press/push press 5 x 5

Pull-ups 5 x 5

Dumbbell bench press 3 x 8-12

Barbell row 3 x 8-12