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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
    Aug 03, 2025 03:21

Summary

The Upper Lower 4 Day program is a comprehensive 15-week training plan designed to maximize your strength and muscle gains through a balanced approach. Comprising four workouts per week, you'll alternate between upper and lower body sessions, focusing on compound and isolation movements like the Bench Press, Squat, and Dumbbell Flys. Each workout is structured to challenge your limits with targeted rep ranges, ensuring progressive overload while keeping your training fresh and engaging. Perfect for those looking to build a solid foundation in a garage gym setting, this program will empower you to achieve your fitness goals with confidence.
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.5%
Middle Delts
9.6%
Quadriceps
9.5%
Glutes
8.8%
Chest
8.2%
Triceps
8%
Biceps
7.9%
Upper Back
7.7%
Hamstrings
7.3%
Lats
6.9%
Calves
5.1%
Lower Back
3.1%
Abs
2.4%
Adductors
2.3%
Forearms
2%
Rear Delts
0.8%
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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
-