Program Description
Jason vorhees.
Program Overview
- LevelAdvanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout50 minutes
- CreatedNov 21, 2024 06:46
- Last EditedJun 18, 2025 12:31

Summary
The Upper Lower Push Pull program is a comprehensive 16-week training plan designed for those looking to build strength and muscle across all major muscle groups. With four training days each week, you’ll alternate between upper and lower body workouts, focusing on compound and isolation exercises that maximize your gains. This program is perfect for lifters of all levels, providing a structured approach to enhance your performance and physique. Equip yourself with a full gym and get ready to transform your workouts!
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
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)1 Set
-
2
Lat Pulldown (Neutral Grip)1 Set
-
3
Chest Fly (Cable)1 Set
-
4
Seated Wide-Grip Row (Cable)1 Set
-
5
JM Press1 Set
-
6
Alternating Dumbbell Curl1 Set
-
7
Single Arm Tricep Extension (Cable)1 Set
-
8
Incline Curl (Dumbbell)1 Set
-
9
Lateral Raise (Cable)1 Set
-
10
Reverse Pec Deck1 Set
-
Day 2
1
Straight Leg Calf Raise1 Set
-
2
Zercher Squat (Barbell)1 Set
-
3
Leg Extension1 Set
-
4
Leg Press1 Set
-
5
Hamstring Curl1 Set
-
6
Romanian Deadlift (Barbell)1 Set
-
7
Hip Adductor (Machine)1 Set
-
8
Hyperextension1 Set
-
Day 3
1
Dip (Bodyweight)1 Set
-
2
Incline Chest Press (Machine)1 Set
-
3
JM Press1 Set
-
4
Pec Deck (Machine)1 Set
-
5
Single Arm Tricep Extension (Cable)1 Set
-
6
Shoulder Press (Plate Loaded)1 Set
-
7
Lateral Raise (Cable)1 Set
-
Day 4
1
Rack Pull (Barbell)1 Set
-
2
Barbell Row1 Set
-
3
Lat Pulldown (Neutral Grip)1 Set
-
4
Reverse Pec Deck1 Set
-
5
T-Bar Row1 Set
-
6
Preacher Curl (Barbell)1 Set
-
7
Hammer Curl1 Set
-
8
Incline Curl (Dumbbell)1 Set
-