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Upper Lower 4 Day

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1 athletes joined

Program Description

Upper Lower designed for Garage Gym by Dr. Swole on YouTube

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    15 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 27, 2025 02:59
  • Last Edited
    Jul 27, 2025 03:30
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Skull Crusher
3
10-15 reps
-
6
Upright Row (Dumbbell)
3
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Skull Crusher
3
10-15 reps
-
6
Upright Row (Dumbbell)
3
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Skull Crusher
3
10-15 reps
-
6
Upright Row (Dumbbell)
3
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Skull Crusher
3
10-15 reps
-
6
Upright Row (Dumbbell)
3
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Skull Crusher
3
10-15 reps
-
6
Upright Row (Dumbbell)
3
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Skull Crusher
3
10-15 reps
-
6
Upright Row (Dumbbell)
3
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Skull Crusher
3
10-15 reps
-
6
Upright Row (Dumbbell)
3
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Skull Crusher
3
10-15 reps
-
6
Upright Row (Dumbbell)
3
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Skull Crusher
3
10-15 reps
-
6
Upright Row (Dumbbell)
3
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Skull Crusher
3
10-15 reps
-
6
Upright Row (Dumbbell)
3
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Skull Crusher
3
10-15 reps
-
6
Upright Row (Dumbbell)
3
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Skull Crusher
3
10-15 reps
-
6
Upright Row (Dumbbell)
3
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Skull Crusher
3
10-15 reps
-
6
Upright Row (Dumbbell)
3
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Skull Crusher
3
10-15 reps
-
6
Upright Row (Dumbbell)
3
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Skull Crusher
3
10-15 reps
-
6
Upright Row (Dumbbell)
3
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-10 reps
-
6
Single Leg Calf Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-10 reps
-
6
Single Leg Calf Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-10 reps
-
6
Single Leg Calf Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-10 reps
-
6
Single Leg Calf Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-10 reps
-
6
Single Leg Calf Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-10 reps
-
6
Single Leg Calf Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-10 reps
-
6
Single Leg Calf Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-10 reps
-
6
Single Leg Calf Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-10 reps
-
6
Single Leg Calf Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-10 reps
-
6
Single Leg Calf Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-10 reps
-
6
Single Leg Calf Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-10 reps
-
6
Single Leg Calf Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-10 reps
-
6
Single Leg Calf Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-10 reps
-
6
Single Leg Calf Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-10 reps
-
6
Single Leg Calf Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Close Grip)
4
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Seal Row
3
8-12 reps
-
5
Skull Crusher
3
6-10 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Close Grip)
4
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Seal Row
3
8-12 reps
-
5
Skull Crusher
3
6-10 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Close Grip)
4
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Seal Row
3
8-12 reps
-
5
Skull Crusher
3
6-10 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Close Grip)
4
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Seal Row
3
8-12 reps
-
5
Skull Crusher
3
6-10 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Close Grip)
4
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Seal Row
3
8-12 reps
-
5
Skull Crusher
3
6-10 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Close Grip)
4
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Seal Row
3
8-12 reps
-
5
Skull Crusher
3
6-10 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Close Grip)
4
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Seal Row
3
8-12 reps
-
5
Skull Crusher
3
6-10 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Close Grip)
4
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Seal Row
3
8-12 reps
-
5
Skull Crusher
3
6-10 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Close Grip)
4
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Seal Row
3
8-12 reps
-
5
Skull Crusher
3
6-10 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Close Grip)
4
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Seal Row
3
8-12 reps
-
5
Skull Crusher
3
6-10 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Close Grip)
4
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Seal Row
3
8-12 reps
-
5
Skull Crusher
3
6-10 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Close Grip)
4
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Seal Row
3
8-12 reps
-
5
Skull Crusher
3
6-10 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Close Grip)
4
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Seal Row
3
8-12 reps
-
5
Skull Crusher
3
6-10 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Close Grip)
4
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Seal Row
3
8-12 reps
-
5
Skull Crusher
3
6-10 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Close Grip)
4
6-10 reps
-
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Seal Row
3
8-12 reps
-
5
Skull Crusher
3
6-10 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Good Morning
2
10-15 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Hammer Curl
2
10-15 reps
-
6
Single Leg Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Good Morning
2
10-15 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Hammer Curl
2
10-15 reps
-
6
Single Leg Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Good Morning
2
10-15 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Hammer Curl
2
10-15 reps
-
6
Single Leg Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Good Morning
2
10-15 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Hammer Curl
2
10-15 reps
-
6
Single Leg Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Good Morning
2
10-15 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Hammer Curl
2
10-15 reps
-
6
Single Leg Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Good Morning
2
10-15 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Hammer Curl
2
10-15 reps
-
6
Single Leg Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Good Morning
2
10-15 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Hammer Curl
2
10-15 reps
-
6
Single Leg Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Good Morning
2
10-15 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Hammer Curl
2
10-15 reps
-
6
Single Leg Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Good Morning
2
10-15 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Hammer Curl
2
10-15 reps
-
6
Single Leg Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Good Morning
2
10-15 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Hammer Curl
2
10-15 reps
-
6
Single Leg Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Good Morning
2
10-15 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Hammer Curl
2
10-15 reps
-
6
Single Leg Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Good Morning
2
10-15 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Hammer Curl
2
10-15 reps
-
6
Single Leg Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Good Morning
2
10-15 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Hammer Curl
2
10-15 reps
-
6
Single Leg Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Good Morning
2
10-15 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Hammer Curl
2
10-15 reps
-
6
Single Leg Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Good Morning
2
10-15 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Hammer Curl
2
10-15 reps
-
6
Single Leg Calf Raise
4
8-12 reps
-
Week 1
1 / 15 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5-8 Reps
-
2
Barbell Row
3 Sets
6-10 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
-
4
Pullover (Dumbbell)
3 Sets
10-15 Reps
-
5
Skull Crusher
3 Sets
10-15 Reps
-
6
Upright Row (Dumbbell)
3 Sets
6-10 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
Day 2
1
Squat (Barbell)
5 Sets
5-8 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
3
Bulgarian Split Squat (Barbell)
3 Sets
8-12 Reps
-
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
5
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
-
6
Single Leg Calf Raise
4 Sets
10-15 Reps
-
Day 3
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
-
2
Bench Press (Close Grip)
4 Sets
6-10 Reps
-
3
Chin-Up (Weighted)
3 Sets
6-10 Reps
-
4
Seal Row
3 Sets
8-12 Reps
-
5
Skull Crusher
3 Sets
6-10 Reps
-
6
Upright Row (Barbell)
3 Sets
8-12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
5-8 Reps
-
2
Squat (Barbell)
4 Sets
6-10 Reps
-
3
Good Morning
2 Sets
10-15 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
-
5
Hammer Curl
2 Sets
10-15 Reps
-
6
Single Leg Calf Raise
4 Sets
8-12 Reps
-