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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.


Deadlift 5 x 3

Squat 5 x 5

Leg presses 3 x 8-12

Dumbbell Stiff leg deadlift 3 x 8-12


Bench press 5 x 5

Barbell row 5 x 5

Dumbbell overhead press 3 x 8-12

Pull-ups 3 x 8-12


Squat 5 x 5

Still leg deadlift 5 x 5

Leg press 3 x 8-12

Jump squats 3 x 8-12


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

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