Here’s a split upper/lower body exercise list rated 1–10 (10 being best) with target muscles and instructions.

Upper Body Exercises

(Push, Pull, Shoulders, Arms)

Exercise Rating (1-10) Primary Muscles Worked
Pull-Ups 10 Lats, Biceps, Upper Back
Bench Press 9.5 Chest (Pecs), Triceps, Front Delts
Overhead Press 9 Shoulders (Delts), Triceps, Upper Chest
Barbell Rows 9 Upper/Mid Back (Rhomboids, Lats), Biceps
Dips 8.5 Chest, Triceps, Front Delts
Face Pulls 8 Rear Delts, Upper Back (Traps, Rhomboids)
Bicep Curls 7.5 Biceps
Lateral Raises 7 Side Delts

Lower Body Exercises

(Quads, Hamstrings, Glutes, Calves)

Exercise Rating (1-10) Primary Muscles Worked
Squats (Barbell) 10 Quads, Glutes, Hamstrings, Core
Deadlifts 10 Hamstrings, Glutes, Lower Back
Bulgarian Split Squat 9.5 Quads, Glutes (Unilateral Strength)
Romanian Deadlifts 9 Hamstrings, Glutes, Lower Back
Hip Thrusts 8.5 Glutes, Hamstrings
Leg Press 8 Quads, Glutes
Calf Raises 7 Calves (Gastrocnemius/Soleus)

Key Notes:

  • Upper Body: Pull-ups & bench press are king for back/chest. Overhead press is best for shoulders.

  • Lower Body: Squats & deadlifts are the most complete lower-body builders.

  • Unilateral (Single-Leg) Work: Bulgarian split squats help fix imbalances.

  • Accessory Work: Face pulls (upper) and hip thrusts (lower) are underrated but highly effect

Here’s a brief description and step-by-step instruction for each exercise listed in the upper/lower split, categorized by muscle groups:

Upper Body Exercises

1. Pull-Ups (10/10)

Muscles: Lats, Biceps, Upper Back
How to Do It:

  • Grab the bar with an overhand grip (palms facing away), hands slightly wider than shoulder-width.

  • Hang with arms fully extended, engage core.

  • Pull yourself up until your chin clears the bar, squeezing shoulder blades.

  • Lower back down with control.

2. Bench Press (9.5/10)

Muscles: Chest (Pecs), Triceps, Front Delts
How to Do It:

  • Lie on a bench, grip barbell slightly wider than shoulder-width.

  • Lower bar to mid-chest, keeping elbows at ~75° angle.

  • Press up explosively, locking elbows at the top.

3. Overhead Press (9/10)

Muscles: Shoulders (Delts), Triceps, Upper Chest
How to Do It:

  • Stand with barbell at shoulder height, grip slightly wider than shoulders.

  • Press bar overhead until arms lock out (keep core tight).

  • Lower back to shoulders with control.

4. Barbell Rows (9/10)

Muscles: Upper/Mid Back (Rhomboids, Lats), Biceps
How to Do It:

  • Bend at hips (~45°), hold barbell with overhand grip.

  • Pull bar to lower ribs, squeezing shoulder blades.

  • Lower slowly, maintaining flat back.

5. Dips (8.5/10)

Muscles: Chest, Triceps, Front Delts
How to Do It:

  • Grip parallel bars, arms straight.

  • Lean slightly forward, lower until elbows are ~90°.

  • Push back up, locking elbows at the top.

6. Face Pulls (8/10)

Muscles: Rear Delts, Upper Back
How to Do It:

  • Attach rope to cable machine at eye level.

  • Pull rope toward forehead, elbows high (like a “double bicep pose”).

  • Squeeze rear delts, slowly return.

7. Bicep Curls (7.5/10)

Muscles: Biceps
How to Do It:

  • Stand holding dumbbells/barbell, palms up.

  • Curl weight to shoulders, keeping elbows fixed.

  • Lower slowly, avoid swinging.

8. Lateral Raises (7/10)

Muscles: Side Delts
How to Do It:

  • Hold dumbbells at sides, slight bend in elbows.

  • Raise arms to shoulder height (like a “T”).

  • Lower with control.

Lower Body Exercises

1. Squats (Barbell) (10/10)

Muscles: Quads, Glutes, Hamstrings, Core
How to Do It:

  • Bar on upper back, feet shoulder-width apart.

  • Lower hips until thighs are parallel to floor (knees tracking toes).

  • Drive through heels to stand.

2. Deadlifts (10/10)

Muscles: Hamstrings, Glutes, Lower Back
How to Do It:

  • Stand over barbell, feet hip-width.

  • Bend at hips/knees, grip bar just outside legs.

  • Lift bar by driving hips forward, standing tall.

3. Bulgarian Split Squat (9.5/10)

Muscles: Quads, Glutes (Unilateral)
How to Do It:

  • Place one foot behind you on a bench.

  • Lower until front thigh is parallel to floor.

  • Push through front heel to stand.

4. Romanian Deadlifts (9/10)

Muscles: Hamstrings, Glutes, Lower Back
How to Do It:

  • Hold barbell, slight knee bend.

  • Hinge at hips, lower bar along legs until hamstrings stretch.

  • Squeeze glutes to return upright.

5. Hip Thrusts (8.5/10)

Muscles: Glutes, Hamstrings
How to Do It:

  • Sit on ground, upper back against bench, barbell on hips.

  • Drive through heels to lift hips until body is straight.

  • Squeeze glutes at the top.