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Full Upper/Lower Body Split-Body Workout Routine

by
author image Henry Halse
Henry Halse is a Philadelphia-based personal trainer, speaker, and writer. He's trained a wide variety of people, from couch potatoes to professional athletes, and helped them realize their own strength, determination and self-confidence. Henry has also written for various fitness and lifestyle publications, including Women’s Health, AskMen and Prevention.
Full Upper/Lower Body Split-Body Workout Routine
Full Upper/Lower Body Split-Body Workout Routine Photo Credit: microgen/iStock/GettyImages

Instead of splitting your workout up into multiple muscle groups, try hitting all of them in the same day. Alternate between upper- and lower-body exercises so you can give one part of your body time to recover while you work the other. The workout might be draining, but you'll be able to cross almost every muscle off of your checklist.

One of the most popular approaches to lifting weights is to work only one body part or muscle group in a workout. Bodybuilders usually take this approach, so they can focus on fatiguing a muscle before moving on to the next one.

If you're pressed for time or don't have the patience to work one muscle group during your whole workout, try mixing all of them into one workout. You can hit almost every muscle in the body in one workout by combining lower- and upper-body exercises.

Leave at least one day of recovery in between these workouts to void working the same muscle group on consecutive days.

Read More: How to Do a Split Routine Workout

Exercise Pair 1

Start with two simple movements: the squat and push-up. Perform three sets of 10 reps for each.

Push-Ups

You can do these from a regular push-up position or with your knees on the ground, making it slightly easier. Start with your hands under your shoulders at the top of the push-up position. Lower your body down until it's an inch above the ground, then press back up to the top.

Goblet Squats

Get up from the ground and grab a dumbbell. Hold it vertically between your palms at chest-height. Put your feet shoulder-width apart and point your toes out slightly. Squat down as low as possible, until your elbows touch the tops of your thighs, and then stand back up.

Goblet squats work your legs and act as a second warm-up.
Goblet squats work your legs and act as a second warm-up. Photo Credit: Wavebreakmedia/iStock/GettyImages

Exercise Pair 2

For this pair, use a barbell during the deadlift and dumbbells with the shoulder press. Do three sets of 8 reps for the deadlift and three sets of 12 reps for the shoulder press.

Deadlift

Start with a barbell on the floor. Stand in the center with your shins inches away from the bar. Stick your butt back and bend over to grab the bar with your hands wider than shoulder-width apart. Stick your chest out, put your weight in your heels, and pull the bar up until you're standing tall. Lower it back to the ground to complete one rep.

Shoulder Press

Stand tall with a dumbbell in each hand. Swing the dumbbells up until one end is touching your shoulders. Your knuckles should be facing to the sides. Press the dumbbells straight up until your elbows are locked out. As you press up, turn your knuckles to the wall behind you. Lower them back down to your shoulders to complete one rep.

Pair upper body and lower body exercises together for best results.
Pair upper body and lower body exercises together for best results. Photo Credit: Barryj13/iStock/GettyImages

Exercise Pair 3

Work your body one side at a time with these upper- and lower-body exercises that only use one limb. Do four sets of 10 repetitions on each side for each exercise.

Dumbbell Row

Put a dumbbell on the ground next to a workout bench. Face the bench with your feet 3 to 4 feet away. Lean forward and plant one hand on the bench. Grab the dumbbell with your other hand and pull it up until the dumbbell touches the side of your ribcage. Lower it back down to the floor to complete the rep.

Reverse Lunge

Hold a dumbbell in each hand and let your arms hand by your sides. Stand with your feet together to begin and step back with one foot. Drop your back knee down to the ground. Then, come back up and step your back foot up to the front. Step back with the other leg and repeat.

Read More: Workouts: Full-Body Vs. Split

Finisher

Finish out your full-body workout with one of the most well-known core exercises. Hold the plank for as long as you can for three sets.

Planks

Begin at the top of a push-up position. Bend your elbows and put your forearms flat on the floor. Hold that position, maintaining a straight line from your shoulders to your ankles. Don't let your butt drop or stick up too high in the air.

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