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2024 Upper-Lower Split
by Rocky R.
4.0
(1 rating)
Program Description
To build more muscle
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
120 minutes
Created
Jan 09, 2024 08:35
Last Edited
May 08, 2024 02:15
down_app
Week 1
1 / 12 Weeks
Day 4
1
Front Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Walking Lunge (Dumbbell)
2 Sets
12-20 Reps
4
Decline Crunch (Weighted)
2 Sets
8-14 Reps
5
Lying Leg Curl
2 Sets
10-14 Reps
6
Leg Extension
2 Sets
AMRAP
7
Hammer Curl
2 Sets
20-30 Reps
8
Spider Curl
2 Sets
10-14 Reps
9
Neck Curl
2 Sets
20-30 Reps
Day 1
1A
Bench Press (Dumbbell)
4 Sets
6-10 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Bent Over Row (Barbell)
3 Sets
6-10 Reps
4A
Overhead Press (Barbell)
3 Sets
7-12 Reps
5
Upright Row (Barbell)
3 Sets
8-12 Reps
6
Pullover (Dumbbell)
2 Sets
7
Rear Delt Fly (Machine)
3 Sets
10-18 Reps
8
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
9
Overhead Tricep Extension (Cable)
2 Sets
8-14 Reps
Day 2
1
Squat (Barbell)
3 Sets
5-10 Reps
2
Good Morning
2 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Decline Crunch (Weighted)
3 Sets
8-14 Reps
5
Leg Curl
2 Sets
8-14 Reps
6
Leg Extension
2 Sets
AMRAP
7
Hammer Curl
2 Sets
20-30 Reps
8
Incline Curl (Dumbbell)
2 Sets
8-14 Reps
9
Neck Curl
2 Sets
20-30 Reps
10
Neck Extension
2 Sets
20-30 Reps
Day 3
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
3A
Dip (Weighted)
3 Sets
8-14 Reps
4
Chest Supported Row (Machine)
3 Sets
8-14 Reps
5
Pullover (Dumbbell)
3 Sets
8-14 Reps
6
One Arm Lateral Raise (Cable)
3 Sets
8-14 Reps
7
Tricep Extension (Cable)
2 Sets
8-14 Reps
8
Rear Delt Fly (Machine)
2 Sets
10-18 Reps
9
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
Day 1
1A
Bench Press (Dumbbell)
4 Sets
6-10 Reps
1B
Pull-Up (Weighted)
4 Sets
6-12 Reps
2A
Overhead Press (Barbell)
3 Sets
7-12 Reps
2B
T-Bar Row
3 Sets
8-14 Reps
3A
Upright Row (Dumbbell)
3 Sets
10-15 Reps
3B
Pullover (Dumbbell)
3 Sets
8-14 Reps
4
Rear Delt Fly (Machine)
3 Sets
10-18 Reps
5
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-14 Reps
Day 2
1
Squat (Barbell)
3 Sets
5-10 Reps
2
Good Morning
2 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Decline Crunch (Weighted)
3 Sets
8-14 Reps
5
Leg Curl
2 Sets
8-14 Reps
6
Leg Extension
2 Sets
AMRAP
7
Hammer Curl
2 Sets
20-30 Reps
8
Incline Curl (Dumbbell)
2 Sets
8-14 Reps
9
Neck Curl
2 Sets
20-30 Reps
Day 3
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
1B
Lat Pulldown
4 Sets
8-14 Reps
2A
Dip (Weighted)
3 Sets
8-14 Reps
2B
Chest Supported Row (Dumbbell)
3 Sets
8-14 Reps
3
Pullover (Dumbbell)
3 Sets
8-14 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
8-14 Reps
5
Rear Delt Fly (Machine)
2 Sets
10-18 Reps
6
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
7
Tricep Extension (Cable)
2 Sets
8-14 Reps
Day 4
1
Front Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Walking Lunge (Dumbbell)
2 Sets
12-20 Reps
4
Decline Crunch (Weighted)
2 Sets
8-14 Reps
5
Lying Leg Curl
2 Sets
10-14 Reps
6
Leg Extension
2 Sets
AMRAP
7
Hammer Curl
2 Sets
20-30 Reps
8
Spider Curl
2 Sets
10-14 Reps
9
Neck Curl
2 Sets
20-30 Reps
Day 1
1A
Bench Press (Dumbbell)
4 Sets
6-10 Reps
1B
Pull-Up (Weighted)
4 Sets
6-12 Reps
2A
Overhead Press (Barbell)
3 Sets
7-12 Reps
2B
T-Bar Row
3 Sets
8-14 Reps
3A
Upright Row (Dumbbell)
3 Sets
10-15 Reps
3B
Pullover (Dumbbell)
3 Sets
8-14 Reps
4
Rear Delt Fly (Machine)
3 Sets
10-18 Reps
5
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-14 Reps
Day 2
1
Squat (Barbell)
3 Sets
5-10 Reps
2
Good Morning
2 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Decline Crunch (Weighted)
3 Sets
8-14 Reps
5
Leg Curl
2 Sets
8-14 Reps
6
Leg Extension
2 Sets
AMRAP
7
Hammer Curl
2 Sets
20-30 Reps
8
Incline Curl (Dumbbell)
2 Sets
8-14 Reps
9
Neck Curl
2 Sets
20-30 Reps
Day 3
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
1B
Lat Pulldown
4 Sets
8-14 Reps
2A
Dip (Weighted)
3 Sets
8-14 Reps
2B
Chest Supported Row (Dumbbell)
3 Sets
8-14 Reps
3
Pullover (Dumbbell)
3 Sets
8-14 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
8-14 Reps
5
Rear Delt Fly (Machine)
2 Sets
10-18 Reps
6
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
7
Tricep Extension (Cable)
2 Sets
8-14 Reps
Day 4
1
Front Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Walking Lunge (Dumbbell)
2 Sets
12-20 Reps
4
Decline Crunch (Weighted)
2 Sets
8-14 Reps
5
Lying Leg Curl
2 Sets
10-14 Reps
6
Leg Extension
2 Sets
AMRAP
7
Hammer Curl
2 Sets
20-30 Reps
8
Spider Curl
2 Sets
10-14 Reps
9
Neck Curl
2 Sets
20-30 Reps
Day 1
1A
Bench Press (Dumbbell)
4 Sets
6-10 Reps
1B
Pull-Up (Weighted)
4 Sets
6-12 Reps
2A
Overhead Press (Barbell)
3 Sets
7-12 Reps
2B
T-Bar Row
3 Sets
8-14 Reps
3A
Upright Row (Dumbbell)
3 Sets
10-15 Reps
3B
Pullover (Dumbbell)
3 Sets
8-14 Reps
4
Rear Delt Fly (Machine)
3 Sets
10-18 Reps
5
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-14 Reps
Day 2
1
Squat (Barbell)
3 Sets
5-10 Reps
2
Good Morning
2 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Decline Crunch (Weighted)
3 Sets
8-14 Reps
5
Leg Curl
2 Sets
8-14 Reps
6
Leg Extension
2 Sets
AMRAP
7
Hammer Curl
2 Sets
20-30 Reps
8
Incline Curl (Dumbbell)
2 Sets
8-14 Reps
9
Neck Curl
2 Sets
20-30 Reps
Day 3
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
1B
Lat Pulldown
4 Sets
8-14 Reps
2A
Dip (Weighted)
3 Sets
8-14 Reps
2B
Chest Supported Row (Dumbbell)
3 Sets
8-14 Reps
3
Pullover (Dumbbell)
3 Sets
8-14 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
8-14 Reps
5
Rear Delt Fly (Machine)
2 Sets
10-18 Reps
6
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
7
Tricep Extension (Cable)
2 Sets
8-14 Reps
Day 4
1
Front Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Walking Lunge (Dumbbell)
2 Sets
12-20 Reps
4
Decline Crunch (Weighted)
2 Sets
8-14 Reps
5
Lying Leg Curl
2 Sets
10-14 Reps
6
Leg Extension
2 Sets
AMRAP
7
Hammer Curl
2 Sets
20-30 Reps
8
Spider Curl
2 Sets
10-14 Reps
9
Neck Curl
2 Sets
20-30 Reps
Day 1
1A
Bench Press (Dumbbell)
4 Sets
6-10 Reps
1B
Pull-Up (Weighted)
4 Sets
6-12 Reps
2A
Overhead Press (Barbell)
3 Sets
7-12 Reps
2B
T-Bar Row
3 Sets
8-14 Reps
3A
Upright Row (Dumbbell)
3 Sets
10-15 Reps
3B
Pullover (Dumbbell)
3 Sets
8-14 Reps
4
Rear Delt Fly (Machine)
3 Sets
10-18 Reps
5
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-14 Reps
Day 2
1
Squat (Barbell)
3 Sets
5-10 Reps
2
Good Morning
2 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Decline Crunch (Weighted)
3 Sets
8-14 Reps
5
Leg Curl
2 Sets
8-14 Reps
6
Leg Extension
2 Sets
AMRAP
7
Hammer Curl
2 Sets
20-30 Reps
8
Incline Curl (Dumbbell)
2 Sets
8-14 Reps
9
Neck Curl
2 Sets
20-30 Reps
Day 3
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
1B
Lat Pulldown
4 Sets
8-14 Reps
2A
Dip (Weighted)
3 Sets
8-14 Reps
2B
Chest Supported Row (Dumbbell)
3 Sets
8-14 Reps
3
Pullover (Dumbbell)
3 Sets
8-14 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
8-14 Reps
5
Rear Delt Fly (Machine)
2 Sets
10-18 Reps
6
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
7
Tricep Extension (Cable)
2 Sets
8-14 Reps
Day 4
1
Front Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Walking Lunge (Dumbbell)
2 Sets
12-20 Reps
4
Decline Crunch (Weighted)
2 Sets
8-14 Reps
5
Lying Leg Curl
2 Sets
10-14 Reps
6
Leg Extension
2 Sets
AMRAP
7
Hammer Curl
2 Sets
20-30 Reps
8
Spider Curl
2 Sets
10-14 Reps
9
Neck Curl
2 Sets
20-30 Reps
Day 1
1A
Bench Press (Dumbbell)
4 Sets
6-10 Reps
1B
Pull-Up (Weighted)
4 Sets
6-12 Reps
2A
Overhead Press (Barbell)
3 Sets
7-12 Reps
2B
T-Bar Row
3 Sets
8-14 Reps
3A
Upright Row (Dumbbell)
3 Sets
10-15 Reps
3B
Pullover (Dumbbell)
3 Sets
8-14 Reps
4
Rear Delt Fly (Machine)
3 Sets
10-18 Reps
5
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-14 Reps
Day 2
1
Squat (Barbell)
3 Sets
5-10 Reps
2
Good Morning
2 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Decline Crunch (Weighted)
3 Sets
8-14 Reps
5
Leg Curl
2 Sets
8-14 Reps
6
Leg Extension
2 Sets
AMRAP
7
Hammer Curl
2 Sets
20-30 Reps
8
Incline Curl (Dumbbell)
2 Sets
8-14 Reps
9
Neck Curl
2 Sets
20-30 Reps
Day 3
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
1B
Lat Pulldown
4 Sets
8-14 Reps
2A
Dip (Weighted)
3 Sets
8-14 Reps
2B
Chest Supported Row (Dumbbell)
3 Sets
8-14 Reps
3
Pullover (Dumbbell)
3 Sets
8-14 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
8-14 Reps
5
Rear Delt Fly (Machine)
2 Sets
10-18 Reps
6
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
7
Tricep Extension (Cable)
2 Sets
8-14 Reps
Day 4
1
Front Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Walking Lunge (Dumbbell)
2 Sets
12-20 Reps
4
Decline Crunch (Weighted)
2 Sets
8-14 Reps
5
Lying Leg Curl
2 Sets
10-14 Reps
6
Leg Extension
2 Sets
AMRAP
7
Hammer Curl
2 Sets
20-30 Reps
8
Spider Curl
2 Sets
10-14 Reps
9
Neck Curl
2 Sets
20-30 Reps
Day 1
1A
Bench Press (Dumbbell)
4 Sets
6-10 Reps
1B
Pull-Up (Weighted)
4 Sets
6-12 Reps
2A
Overhead Press (Barbell)
3 Sets
7-12 Reps
2B
T-Bar Row
3 Sets
8-14 Reps
3A
Upright Row (Dumbbell)
3 Sets
10-15 Reps
3B
Pullover (Dumbbell)
3 Sets
8-14 Reps
4
Rear Delt Fly (Machine)
3 Sets
10-18 Reps
5
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-14 Reps
Day 2
1
Squat (Barbell)
3 Sets
5-10 Reps
2
Good Morning
2 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Decline Crunch (Weighted)
3 Sets
8-14 Reps
5
Leg Curl
2 Sets
8-14 Reps
6
Leg Extension
2 Sets
AMRAP
7
Hammer Curl
2 Sets
20-30 Reps
8
Incline Curl (Dumbbell)
2 Sets
8-14 Reps
9
Neck Curl
2 Sets
20-30 Reps
Day 3
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
1B
Lat Pulldown
4 Sets
8-14 Reps
2A
Dip (Weighted)
3 Sets
8-14 Reps
2B
Chest Supported Row (Dumbbell)
3 Sets
8-14 Reps
3
Pullover (Dumbbell)
3 Sets
8-14 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
8-14 Reps
5
Rear Delt Fly (Machine)
2 Sets
10-18 Reps
6
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
7
Tricep Extension (Cable)
2 Sets
8-14 Reps
Day 4
1
Front Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Walking Lunge (Dumbbell)
2 Sets
12-20 Reps
4
Decline Crunch (Weighted)
2 Sets
8-14 Reps
5
Lying Leg Curl
2 Sets
10-14 Reps
6
Leg Extension
2 Sets
AMRAP
7
Hammer Curl
2 Sets
20-30 Reps
8
Spider Curl
2 Sets
10-14 Reps
9
Neck Curl
2 Sets
20-30 Reps
Day 1
1A
Bench Press (Dumbbell)
4 Sets
6-10 Reps
1B
Pull-Up (Weighted)
4 Sets
6-12 Reps
2A
Overhead Press (Barbell)
3 Sets
7-12 Reps
2B
T-Bar Row
3 Sets
8-14 Reps
3A
Upright Row (Dumbbell)
3 Sets
10-15 Reps
3B
Pullover (Dumbbell)
3 Sets
8-14 Reps
4
Rear Delt Fly (Machine)
3 Sets
10-18 Reps
5
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-14 Reps
Day 2
1
Squat (Barbell)
3 Sets
5-10 Reps
2
Good Morning
2 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Decline Crunch (Weighted)
3 Sets
8-14 Reps
5
Leg Curl
2 Sets
8-14 Reps
6
Leg Extension
2 Sets
AMRAP
7
Hammer Curl
2 Sets
20-30 Reps
8
Incline Curl (Dumbbell)
2 Sets
8-14 Reps
9
Neck Curl
2 Sets
20-30 Reps
Day 3
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
1B
Lat Pulldown
4 Sets
8-14 Reps
2A
Dip (Weighted)
3 Sets
8-14 Reps
2B
Chest Supported Row (Dumbbell)
3 Sets
8-14 Reps
3
Pullover (Dumbbell)
3 Sets
8-14 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
8-14 Reps
5
Rear Delt Fly (Machine)
2 Sets
10-18 Reps
6
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
7
Tricep Extension (Cable)
2 Sets
8-14 Reps
Day 4
1
Front Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Walking Lunge (Dumbbell)
2 Sets
12-20 Reps
4
Decline Crunch (Weighted)
2 Sets
8-14 Reps
5
Lying Leg Curl
2 Sets
10-14 Reps
6
Leg Extension
2 Sets
AMRAP
7
Hammer Curl
2 Sets
20-30 Reps
8
Spider Curl
2 Sets
10-14 Reps
9
Neck Curl
2 Sets
20-30 Reps
Day 1
1A
Bench Press (Dumbbell)
4 Sets
6-10 Reps
1B
Pull-Up (Weighted)
4 Sets
6-12 Reps
2A
Overhead Press (Barbell)
3 Sets
7-12 Reps
2B
T-Bar Row
3 Sets
8-14 Reps
3A
Upright Row (Dumbbell)
3 Sets
10-15 Reps
3B
Pullover (Dumbbell)
3 Sets
8-14 Reps
4
Rear Delt Fly (Machine)
3 Sets
10-18 Reps
5
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-14 Reps
Day 2
1
Squat (Barbell)
3 Sets
5-10 Reps
2
Good Morning
2 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Decline Crunch (Weighted)
3 Sets
8-14 Reps
5
Leg Curl
2 Sets
8-14 Reps
6
Leg Extension
2 Sets
AMRAP
7
Hammer Curl
2 Sets
20-30 Reps
8
Incline Curl (Dumbbell)
2 Sets
8-14 Reps
9
Neck Curl
2 Sets
20-30 Reps
Day 3
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
1B
Lat Pulldown
4 Sets
8-14 Reps
2A
Dip (Weighted)
3 Sets
8-14 Reps
2B
Chest Supported Row (Dumbbell)
3 Sets
8-14 Reps
3
Pullover (Dumbbell)
3 Sets
8-14 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
8-14 Reps
5
Rear Delt Fly (Machine)
2 Sets
10-18 Reps
6
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
7
Tricep Extension (Cable)
2 Sets
8-14 Reps
Day 4
1
Front Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Walking Lunge (Dumbbell)
2 Sets
12-20 Reps
4
Decline Crunch (Weighted)
2 Sets
8-14 Reps
5
Lying Leg Curl
2 Sets
10-14 Reps
6
Leg Extension
2 Sets
AMRAP
7
Hammer Curl
2 Sets
20-30 Reps
8
Spider Curl
2 Sets
10-14 Reps
9
Neck Curl
2 Sets
20-30 Reps
Day 1
1A
Bench Press (Dumbbell)
4 Sets
6-10 Reps
1B
Pull-Up (Weighted)
4 Sets
6-12 Reps
2A
Overhead Press (Barbell)
3 Sets
7-12 Reps
2B
T-Bar Row
3 Sets
8-14 Reps
3A
Upright Row (Dumbbell)
3 Sets
10-15 Reps
3B
Pullover (Dumbbell)
3 Sets
8-14 Reps
4
Rear Delt Fly (Machine)
3 Sets
10-18 Reps
5
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-14 Reps
Day 2
1
Squat (Barbell)
3 Sets
5-10 Reps
2
Good Morning
2 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Decline Crunch (Weighted)
3 Sets
8-14 Reps
5
Leg Curl
2 Sets
8-14 Reps
6
Leg Extension
2 Sets
AMRAP
7
Hammer Curl
2 Sets
20-30 Reps
8
Incline Curl (Dumbbell)
2 Sets
8-14 Reps
9
Neck Curl
2 Sets
20-30 Reps
Day 3
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
1B
Lat Pulldown
4 Sets
8-14 Reps
2A
Dip (Weighted)
3 Sets
8-14 Reps
2B
Chest Supported Row (Dumbbell)
3 Sets
8-14 Reps
3
Pullover (Dumbbell)
3 Sets
8-14 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
8-14 Reps
5
Rear Delt Fly (Machine)
2 Sets
10-18 Reps
6
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
7
Tricep Extension (Cable)
2 Sets
8-14 Reps
Day 4
1
Front Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Walking Lunge (Dumbbell)
2 Sets
12-20 Reps
4
Decline Crunch (Weighted)
2 Sets
8-14 Reps
5
Lying Leg Curl
2 Sets
10-14 Reps
6
Leg Extension
2 Sets
AMRAP
7
Hammer Curl
2 Sets
20-30 Reps
8
Spider Curl
2 Sets
10-14 Reps
9
Neck Curl
2 Sets
20-30 Reps
Day 1
1A
Bench Press (Dumbbell)
4 Sets
6-10 Reps
1B
Pull-Up (Weighted)
4 Sets
6-12 Reps
2A
Overhead Press (Barbell)
3 Sets
7-12 Reps
2B
T-Bar Row
3 Sets
8-14 Reps
3A
Upright Row (Dumbbell)
3 Sets
10-15 Reps
3B
Pullover (Dumbbell)
3 Sets
8-14 Reps
4
Rear Delt Fly (Machine)
3 Sets
10-18 Reps
5
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-14 Reps
Day 2
1
Squat (Barbell)
3 Sets
5-10 Reps
2
Good Morning
2 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Decline Crunch (Weighted)
3 Sets
8-14 Reps
5
Leg Curl
2 Sets
8-14 Reps
6
Leg Extension
2 Sets
AMRAP
7
Hammer Curl
2 Sets
20-30 Reps
8
Incline Curl (Dumbbell)
2 Sets
8-14 Reps
9
Neck Curl
2 Sets
20-30 Reps
Day 3
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
1B
Lat Pulldown
4 Sets
8-14 Reps
2A
Dip (Weighted)
3 Sets
8-14 Reps
2B
Chest Supported Row (Dumbbell)
3 Sets
8-14 Reps
3
Pullover (Dumbbell)
3 Sets
8-14 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
8-14 Reps
5
Rear Delt Fly (Machine)
2 Sets
10-18 Reps
6
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
7
Tricep Extension (Cable)
2 Sets
8-14 Reps
Day 4
1
Front Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Walking Lunge (Dumbbell)
2 Sets
12-20 Reps
4
Decline Crunch (Weighted)
2 Sets
8-14 Reps
5
Lying Leg Curl
2 Sets
10-14 Reps
6
Leg Extension
2 Sets
AMRAP
7
Hammer Curl
2 Sets
20-30 Reps
8
Spider Curl
2 Sets
10-14 Reps
9
Neck Curl
2 Sets
20-30 Reps
Day 1
1A
Bench Press (Dumbbell)
4 Sets
6-10 Reps
1B
Pull-Up (Weighted)
4 Sets
6-12 Reps
2A
Overhead Press (Barbell)
3 Sets
7-12 Reps
2B
T-Bar Row
3 Sets
8-14 Reps
3A
Upright Row (Dumbbell)
3 Sets
10-15 Reps
3B
Pullover (Dumbbell)
3 Sets
8-14 Reps
4
Rear Delt Fly (Machine)
3 Sets
10-18 Reps
5
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-14 Reps
Day 2
1
Squat (Barbell)
3 Sets
5-10 Reps
2
Good Morning
2 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Decline Crunch (Weighted)
3 Sets
8-14 Reps
5
Leg Curl
2 Sets
8-14 Reps
6
Leg Extension
2 Sets
AMRAP
7
Hammer Curl
2 Sets
20-30 Reps
8
Incline Curl (Dumbbell)
2 Sets
8-14 Reps
9
Neck Curl
2 Sets
20-30 Reps
Day 3
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
1B
Lat Pulldown
4 Sets
8-14 Reps
2A
Dip (Weighted)
3 Sets
8-14 Reps
2B
Chest Supported Row (Dumbbell)
3 Sets
8-14 Reps
3
Pullover (Dumbbell)
3 Sets
8-14 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
8-14 Reps
5
Rear Delt Fly (Machine)
2 Sets
10-18 Reps
6
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
7
Tricep Extension (Cable)
2 Sets
8-14 Reps
Day 4
1
Front Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Walking Lunge (Dumbbell)
2 Sets
12-20 Reps
4
Decline Crunch (Weighted)
2 Sets
8-14 Reps
5
Lying Leg Curl
2 Sets
10-14 Reps
6
Leg Extension
2 Sets
AMRAP
7
Hammer Curl
2 Sets
20-30 Reps
8
Spider Curl
2 Sets
10-14 Reps
9
Neck Curl
2 Sets
20-30 Reps