Are you looking for a training plan for an upper/lower body split? The following was compiled by muscle growth scientist Brad Schoenfeld, based on an exercise selection by another expert, coach Mike Israetel (podcast). A scientifically based schedule aimed at the average bodybuilder (~12 sets per muscle group per week).
MONDAY (UPPER BODY)
| Excercise | Sets | Reps |
| Flat dumbbell press | 3 | 6-10 |
| Dumbbell chest supported row (focus op mid/upper back) | 3 | 8-12 |
| Seated mid-chest cable fly | 3 | 10-15 |
| Lat pulldown | 3 | 8-12 |
| Cable lateral raise | 3 | 10-20 |
| Behind body cable curl | 2 | 10-15 |
| Triceps cable pushdown | 3 | 10-20 |
TUESDAY (LOWER BODY)
| Excercise | Sets | Reps |
| Barbell back squat | 3 | 6-10 |
| Seated leg curl | 3 | 10-15 |
| Seated leg extension | 3 | 10-15 |
| Hyperextension (focus op lower back) | 3 | 10-15 |
| Standing weighted calf raise (barbell of dumbbell) | 3 | 10-15 |
THURSDAY (UPPER BODY)
| Excercise | Sets | Reps |
| Low incline dumbbell press | 3 | 6-10 |
| Pull-up | 3 | 6-10 |
| Seated mid-chest cable fly | 3 | 10-15 |
| Seated cable row (focus op mid/upper back) | 3 | 8-12 |
| Dumbbell lateral raise | 3 | 10-20 |
| Incline dumbbell overhead extension | 3 | 10-15 |
| Incline dumbbell curl | 2 | 8-12 |
FRIDAY (LOWER BODY)
| Excercise | Sets | Reps |
| Barbell hip thrust | 3 | 10-15 |
| Barbell Romanian deadlift | 3 | 6-10 |
| Front foot elevated reverse lunges | 3 | 6-10 per been |
| Standing weighted calf raises (barbell of dumbbell) | 3 | 10-15 |
Training intensity: average 1-3 RIR.