Upper/ Lower - Low/Medium Volume

by Michael J.

3 athletes joined

Program Description

Preserve and Gain Muscle on a cut Increase reps or weight each week

Program Overview

Level
Intermediate, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
May 01, 2025 11:54
Last Edited
May 02, 2025 10:46

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WEEK 1

Day 1

1

Incline Bench Press (Barbell)

1

1

3-6 reps

6-9 reps

-

-

2

Incline Bench Press (Dumbbell)

1

9-12 reps

-

3

Chest Press (Machine)

1

1

6-9 reps

9-12 reps

-

-

4

Shoulder Press (Machine)

1

8-12 reps

-

Day 2

1

Pull-Up (Assisted)

3

5-8 reps

-

2

Chest Supported Row (Machine)

1

1

1

6-9 reps

9-12 reps

12-15 reps

-

-

-

3

Single Arm Row (Dumbbell)

1

12-15 reps

-

4

Lat Pulldown (Neutral Grip)

3

5-8 reps

-

Day 3

1

Back Extension (Weighted)

1

1

3-6 reps

6-9 reps

-

-

2

Bulgarian Split Squat (Dumbbell)

3

5-8 reps

-

3

Lying Leg Curl

1

1

5-8 reps

8-12 reps

-

-

4

Step-Up (Weighted)

3

5-8 reps

-

5

Leg Press

1

1

9-12 reps

12-15 reps

-

-

Day 4

1

Lateral Raise (Dumbbell)

1

15-20 reps

-

2

Preacher Curl (Barbell)

1

1

6-9 reps

9-12 reps

-

-

3

Skull Crusher (Barbell)

1

1

6-9 reps

9-12 reps

-

-

4

Bench Press (Close Grip)

1

1

3-6 reps

6-9 reps

-

-

5

Dip (Weighted)

1

1

6-9 reps

9-12 reps

-

-

Day 1

1

Incline Bench Press (Barbell)

1 Set

1 Set

3-6 Reps

6-9 Reps

-

-

2

Incline Bench Press (Dumbbell)

1 Set

9-12 Reps

-

3

Chest Press (Machine)

1 Set

1 Set

6-9 Reps

9-12 Reps

-

-

4

Shoulder Press (Machine)

1 Set

8-12 Reps

-

Day 2

1

Pull-Up (Assisted)

3 Sets

5-8 Reps

-

2

Chest Supported Row (Machine)

1 Set

1 Set

1 Set

6-9 Reps

9-12 Reps

12-15 Reps

-

-

-

3

Single Arm Row (Dumbbell)

1 Set

12-15 Reps

-

4

Lat Pulldown (Neutral Grip)

3 Sets

5-8 Reps

-

Day 3

1

Back Extension (Weighted)

1 Set

1 Set

3-6 Reps

6-9 Reps

-

-

2

Bulgarian Split Squat (Dumbbell)

3 Sets

5-8 Reps

-

3

Lying Leg Curl

1 Set

1 Set

5-8 Reps

8-12 Reps

-

-

4

Step-Up (Weighted)

3 Sets

5-8 Reps

-

5

Leg Press

1 Set

1 Set

9-12 Reps

12-15 Reps

-

-

Day 4

1

Lateral Raise (Dumbbell)

1 Set

15-20 Reps

-

2

Preacher Curl (Barbell)

1 Set

1 Set

6-9 Reps

9-12 Reps

-

-

3

Skull Crusher (Barbell)

1 Set

1 Set

6-9 Reps

9-12 Reps

-

-

4

Bench Press (Close Grip)

1 Set

1 Set

3-6 Reps

6-9 Reps

-

-

5

Dip (Weighted)

1 Set

1 Set

6-9 Reps

9-12 Reps

-

-