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Upper lower arms
by Ethan B.
Program Description
5x week split using only barbells and a cable machine Upper, lower, rest, upper, lower, arms, rest Superset in pairs to make workouts quicker (ex. on upper 1, superset incline bench and pullup, bench press and cable row, etc.)
Program Overview
Level
Beginner
Goal
Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jun 10, 2024 12:41
Last Edited
Jun 11, 2024 08:18
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Week 1
1 / 8 Weeks
Day 3
1
Barbell Row
3 Sets
2
Guillotine Press
3 Sets
3
Lat Pulldown
3 Sets
4
Dip (Weighted)
3 Sets
5
One Arm Lateral Raise (Cable)
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Tricep Pushdown (Cable)
3 Sets
8
Cable Crunch
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
2
Romanian Deadlift (Barbell)
3 Sets
3
Reverse Nordic Curl
3 Sets
4
Single-Leg Leg Curl
3 Sets
5
Pull Through (Cable)
3 Sets
6
Standing Calf Raise
3 Sets
7
Tibialis Raise
3 Sets
8
Side Bend (Dumbbell)
3 Sets
Day 1
1
Incline Bench Press (Barbell)
3 Sets
2
Pull-Up (Weighted)
3 Sets
3
Bench Press (Barbell)
3 Sets
4
Seated Row (Cable)
3 Sets
5
One Arm Lateral Raise (Cable)
3 Sets
6
Bayesian Curl
3 Sets
7
Overhead Tricep Extension (Cable)
3 Sets
8
Lying Leg Raise
3 Sets
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
2
Reverse Lunge (Barbell)
3 Sets
3
Nordic Curl
3 Sets
4
Leg Extension
3 Sets
5
Hip Abductor (Machine)
3 Sets
6
Standing Calf Raise
3 Sets
7
Tibialis Raise
3 Sets
8
Wood Chop
3 Sets
Day 5
1
Overhead Press (Barbell)
3 Sets
2
Face Pull
3 Sets
3
Upright Row (Barbell)
3 Sets
4
Jefferson Curl
3 Sets
5
Skull Crusher (Barbell)
3 Sets
6
Bicep Curl (Barbell)
3 Sets
7
Neck Extension
3 Sets
8
Neck Curl
3 Sets
9
Reverse Wrist Curl (Barbell)
3 Sets
10
Wrist Curls
3 Sets
Day 1
1
Incline Bench Press (Barbell)
3 Sets
2
Pull-Up (Weighted)
3 Sets
3
Bench Press (Barbell)
3 Sets
4
Seated Row (Cable)
3 Sets
5
One Arm Lateral Raise (Cable)
3 Sets
6
Bayesian Curl
3 Sets
7
Overhead Tricep Extension (Cable)
3 Sets
8
Lying Leg Raise
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
2
Romanian Deadlift (Barbell)
3 Sets
3
Reverse Nordic Curl
3 Sets
4
Single-Leg Leg Curl
3 Sets
5
Pull Through (Cable)
3 Sets
6
Standing Calf Raise
3 Sets
7
Tibialis Raise
3 Sets
8
Side Bend (Dumbbell)
3 Sets
Day 3
1
Barbell Row
3 Sets
2
Guillotine Press
3 Sets
3
Lat Pulldown
3 Sets
4
Dip (Weighted)
3 Sets
5
One Arm Lateral Raise (Cable)
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Tricep Pushdown (Cable)
3 Sets
8
Cable Crunch
3 Sets
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
2
Reverse Lunge (Barbell)
3 Sets
3
Nordic Curl
3 Sets
4
Leg Extension
3 Sets
5
Hip Abductor (Machine)
3 Sets
6
Standing Calf Raise
3 Sets
7
Tibialis Raise
3 Sets
8
Wood Chop
3 Sets
Day 5
1
Overhead Press (Barbell)
3 Sets
2
Face Pull
3 Sets
3
Upright Row (Barbell)
3 Sets
4
Jefferson Curl
3 Sets
5
Skull Crusher (Barbell)
3 Sets
6
Bicep Curl (Barbell)
3 Sets
7
Neck Extension
3 Sets
8
Neck Curl
3 Sets
9
Reverse Wrist Curl (Barbell)
3 Sets
10
Wrist Curls
3 Sets
Day 1
1
Incline Bench Press (Barbell)
3 Sets
2
Pull-Up (Weighted)
3 Sets
3
Bench Press (Barbell)
3 Sets
4
Seated Row (Cable)
3 Sets
5
One Arm Lateral Raise (Cable)
3 Sets
6
Bayesian Curl
3 Sets
7
Overhead Tricep Extension (Cable)
3 Sets
8
Lying Leg Raise
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
2
Romanian Deadlift (Barbell)
3 Sets
3
Reverse Nordic Curl
3 Sets
4
Single-Leg Leg Curl
3 Sets
5
Pull Through (Cable)
3 Sets
6
Standing Calf Raise
3 Sets
7
Tibialis Raise
3 Sets
8
Side Bend (Dumbbell)
3 Sets
Day 3
1
Barbell Row
3 Sets
2
Guillotine Press
3 Sets
3
Lat Pulldown
3 Sets
4
Dip (Weighted)
3 Sets
5
One Arm Lateral Raise (Cable)
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Tricep Pushdown (Cable)
3 Sets
8
Cable Crunch
3 Sets
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
2
Reverse Lunge (Barbell)
3 Sets
3
Nordic Curl
3 Sets
4
Leg Extension
3 Sets
5
Hip Abductor (Machine)
3 Sets
6
Standing Calf Raise
3 Sets
7
Tibialis Raise
3 Sets
8
Wood Chop
3 Sets
Day 5
1
Overhead Press (Barbell)
3 Sets
2
Face Pull
3 Sets
3
Upright Row (Barbell)
3 Sets
4
Jefferson Curl
3 Sets
5
Skull Crusher (Barbell)
3 Sets
6
Bicep Curl (Barbell)
3 Sets
7
Neck Extension
3 Sets
8
Neck Curl
3 Sets
9
Reverse Wrist Curl (Barbell)
3 Sets
10
Wrist Curls
3 Sets
Day 1
1
Incline Bench Press (Barbell)
3 Sets
2
Pull-Up (Weighted)
3 Sets
3
Bench Press (Barbell)
3 Sets
4
Seated Row (Cable)
3 Sets
5
One Arm Lateral Raise (Cable)
3 Sets
6
Bayesian Curl
3 Sets
7
Overhead Tricep Extension (Cable)
3 Sets
8
Lying Leg Raise
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
2
Romanian Deadlift (Barbell)
3 Sets
3
Reverse Nordic Curl
3 Sets
4
Single-Leg Leg Curl
3 Sets
5
Pull Through (Cable)
3 Sets
6
Standing Calf Raise
3 Sets
7
Tibialis Raise
3 Sets
8
Side Bend (Dumbbell)
3 Sets
Day 3
1
Barbell Row
3 Sets
2
Guillotine Press
3 Sets
3
Lat Pulldown
3 Sets
4
Dip (Weighted)
3 Sets
5
One Arm Lateral Raise (Cable)
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Tricep Pushdown (Cable)
3 Sets
8
Cable Crunch
3 Sets
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
2
Reverse Lunge (Barbell)
3 Sets
3
Nordic Curl
3 Sets
4
Leg Extension
3 Sets
5
Hip Abductor (Machine)
3 Sets
6
Standing Calf Raise
3 Sets
7
Tibialis Raise
3 Sets
8
Wood Chop
3 Sets
Day 5
1
Overhead Press (Barbell)
3 Sets
2
Face Pull
3 Sets
3
Upright Row (Barbell)
3 Sets
4
Jefferson Curl
3 Sets
5
Skull Crusher (Barbell)
3 Sets
6
Bicep Curl (Barbell)
3 Sets
7
Neck Extension
3 Sets
8
Neck Curl
3 Sets
9
Reverse Wrist Curl (Barbell)
3 Sets
10
Wrist Curls
3 Sets
Day 1
1
Incline Bench Press (Barbell)
3 Sets
2
Pull-Up (Weighted)
3 Sets
3
Bench Press (Barbell)
3 Sets
4
Seated Row (Cable)
3 Sets
5
One Arm Lateral Raise (Cable)
3 Sets
6
Bayesian Curl
3 Sets
7
Overhead Tricep Extension (Cable)
3 Sets
8
Lying Leg Raise
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
2
Romanian Deadlift (Barbell)
3 Sets
3
Reverse Nordic Curl
3 Sets
4
Single-Leg Leg Curl
3 Sets
5
Pull Through (Cable)
3 Sets
6
Standing Calf Raise
3 Sets
7
Tibialis Raise
3 Sets
8
Side Bend (Dumbbell)
3 Sets
Day 3
1
Barbell Row
3 Sets
2
Guillotine Press
3 Sets
3
Lat Pulldown
3 Sets
4
Dip (Weighted)
3 Sets
5
One Arm Lateral Raise (Cable)
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Tricep Pushdown (Cable)
3 Sets
8
Cable Crunch
3 Sets
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
2
Reverse Lunge (Barbell)
3 Sets
3
Nordic Curl
3 Sets
4
Leg Extension
3 Sets
5
Hip Abductor (Machine)
3 Sets
6
Standing Calf Raise
3 Sets
7
Tibialis Raise
3 Sets
8
Wood Chop
3 Sets
Day 5
1
Overhead Press (Barbell)
3 Sets
2
Face Pull
3 Sets
3
Upright Row (Barbell)
3 Sets
4
Jefferson Curl
3 Sets
5
Skull Crusher (Barbell)
3 Sets
6
Bicep Curl (Barbell)
3 Sets
7
Neck Extension
3 Sets
8
Neck Curl
3 Sets
9
Reverse Wrist Curl (Barbell)
3 Sets
10
Wrist Curls
3 Sets
Day 1
1
Incline Bench Press (Barbell)
3 Sets
2
Pull-Up (Weighted)
3 Sets
3
Bench Press (Barbell)
3 Sets
4
Seated Row (Cable)
3 Sets
5
One Arm Lateral Raise (Cable)
3 Sets
6
Bayesian Curl
3 Sets
7
Overhead Tricep Extension (Cable)
3 Sets
8
Lying Leg Raise
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
2
Romanian Deadlift (Barbell)
3 Sets
3
Reverse Nordic Curl
3 Sets
4
Single-Leg Leg Curl
3 Sets
5
Pull Through (Cable)
3 Sets
6
Standing Calf Raise
3 Sets
7
Tibialis Raise
3 Sets
8
Side Bend (Dumbbell)
3 Sets
Day 3
1
Barbell Row
3 Sets
2
Guillotine Press
3 Sets
3
Lat Pulldown
3 Sets
4
Dip (Weighted)
3 Sets
5
One Arm Lateral Raise (Cable)
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Tricep Pushdown (Cable)
3 Sets
8
Cable Crunch
3 Sets
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
2
Reverse Lunge (Barbell)
3 Sets
3
Nordic Curl
3 Sets
4
Leg Extension
3 Sets
5
Hip Abductor (Machine)
3 Sets
6
Standing Calf Raise
3 Sets
7
Tibialis Raise
3 Sets
8
Wood Chop
3 Sets
Day 5
1
Overhead Press (Barbell)
3 Sets
2
Face Pull
3 Sets
3
Upright Row (Barbell)
3 Sets
4
Jefferson Curl
3 Sets
5
Skull Crusher (Barbell)
3 Sets
6
Bicep Curl (Barbell)
3 Sets
7
Neck Extension
3 Sets
8
Neck Curl
3 Sets
9
Reverse Wrist Curl (Barbell)
3 Sets
10
Wrist Curls
3 Sets
Day 1
1
Incline Bench Press (Barbell)
3 Sets
2
Pull-Up (Weighted)
3 Sets
3
Bench Press (Barbell)
3 Sets
4
Seated Row (Cable)
3 Sets
5
One Arm Lateral Raise (Cable)
3 Sets
6
Bayesian Curl
3 Sets
7
Overhead Tricep Extension (Cable)
3 Sets
8
Lying Leg Raise
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
2
Romanian Deadlift (Barbell)
3 Sets
3
Reverse Nordic Curl
3 Sets
4
Single-Leg Leg Curl
3 Sets
5
Pull Through (Cable)
3 Sets
6
Standing Calf Raise
3 Sets
7
Tibialis Raise
3 Sets
8
Side Bend (Dumbbell)
3 Sets
Day 3
1
Barbell Row
3 Sets
2
Guillotine Press
3 Sets
3
Lat Pulldown
3 Sets
4
Dip (Weighted)
3 Sets
5
One Arm Lateral Raise (Cable)
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Tricep Pushdown (Cable)
3 Sets
8
Cable Crunch
3 Sets
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
2
Reverse Lunge (Barbell)
3 Sets
3
Nordic Curl
3 Sets
4
Leg Extension
3 Sets
5
Hip Abductor (Machine)
3 Sets
6
Standing Calf Raise
3 Sets
7
Tibialis Raise
3 Sets
8
Wood Chop
3 Sets
Day 5
1
Overhead Press (Barbell)
3 Sets
2
Face Pull
3 Sets
3
Upright Row (Barbell)
3 Sets
4
Jefferson Curl
3 Sets
5
Skull Crusher (Barbell)
3 Sets
6
Bicep Curl (Barbell)
3 Sets
7
Neck Extension
3 Sets
8
Neck Curl
3 Sets
9
Reverse Wrist Curl (Barbell)
3 Sets
10
Wrist Curls
3 Sets
Day 1
1
Incline Bench Press (Barbell)
3 Sets
2
Pull-Up (Weighted)
3 Sets
3
Bench Press (Barbell)
3 Sets
4
Seated Row (Cable)
3 Sets
5
One Arm Lateral Raise (Cable)
3 Sets
6
Bayesian Curl
3 Sets
7
Overhead Tricep Extension (Cable)
3 Sets
8
Lying Leg Raise
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
2
Romanian Deadlift (Barbell)
3 Sets
3
Reverse Nordic Curl
3 Sets
4
Single-Leg Leg Curl
3 Sets
5
Pull Through (Cable)
3 Sets
6
Standing Calf Raise
3 Sets
7
Tibialis Raise
3 Sets
8
Side Bend (Dumbbell)
3 Sets
Day 3
1
Barbell Row
3 Sets
2
Guillotine Press
3 Sets
3
Lat Pulldown
3 Sets
4
Dip (Weighted)
3 Sets
5
One Arm Lateral Raise (Cable)
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Tricep Pushdown (Cable)
3 Sets
8
Cable Crunch
3 Sets
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
2
Reverse Lunge (Barbell)
3 Sets
3
Nordic Curl
3 Sets
4
Leg Extension
3 Sets
5
Hip Abductor (Machine)
3 Sets
6
Standing Calf Raise
3 Sets
7
Tibialis Raise
3 Sets
8
Wood Chop
3 Sets
Day 5
1
Overhead Press (Barbell)
3 Sets
2
Face Pull
3 Sets
3
Upright Row (Barbell)
3 Sets
4
Jefferson Curl
3 Sets
5
Skull Crusher (Barbell)
3 Sets
6
Bicep Curl (Barbell)
3 Sets
7
Neck Extension
3 Sets
8
Neck Curl
3 Sets
9
Reverse Wrist Curl (Barbell)
3 Sets
10
Wrist Curls
3 Sets