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2024 UpperLower
by Chamssoudine B.
7 athletes joined
Program Description
Build muscle and strength
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jan 01, 2024 03:07
Last Edited
Jun 15, 2024 08:15
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Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8.5
2
Barbell Row
3 Sets
6-10 Reps
@9.5
3
Dip (Weighted)
3 Sets
10 Reps
@9.5
4
Lat Pulldown
3 Sets
8-12 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@9.5
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Face Pull
3 Sets
12-20 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@7.5
2
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@9.5
3
Leg Curl
3 Sets
10-12 Reps
@10
4
Leg Extension
3 Sets
10-12 Reps
@9.5
5
Standing Calf Raise
3 Sets
20-25 Reps
@9.5
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@9.5
7
Decline Crunch
2 Sets
1 Set
15-25 Reps
15-25 Reps
@9.5
Day 3
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
2
Chin-Up (Assisted)
3 Sets
8-12 Reps
@9.5
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9.5
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
5
Chest Fly (Machine)
3 Sets
12-15 Reps
@9.5
6
Magic Tryceps
3 Sets
10-12 Reps
@9.5
7
Hammer Curl
3 Sets
8-12 Reps
@9.5
Day 4
1
Front Squat (Barbell)
3 Sets
5-8 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9.5
3
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@9.5
5
Leg Curl
3 Sets
10 Reps
@9
6
Standing Calf Raise
3 Sets
20 Reps
@9.5
7
Side Crunch (Cable)
3 Sets
15-25 Reps
@9.5
Day 5
No exercises added to this day
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8.5
2
Barbell Row
3 Sets
6-10 Reps
@9.5
3
Dip (Weighted)
3 Sets
10 Reps
@9.5
4
Lat Pulldown
3 Sets
8-12 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@9.5
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Face Pull
3 Sets
12-20 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@7.5
2
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@9.5
3
Leg Curl
3 Sets
10-12 Reps
@10
4
Leg Extension
3 Sets
10-12 Reps
@9.5
5
Standing Calf Raise
3 Sets
20-25 Reps
@9.5
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@9.5
7
Decline Crunch
2 Sets
1 Set
15-25 Reps
15-25 Reps
@9.5
Day 3
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
2
Chin-Up (Assisted)
3 Sets
8-12 Reps
@9.5
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9.5
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
5
Chest Fly (Machine)
3 Sets
12-15 Reps
@9.5
6
Magic Tryceps
3 Sets
10-12 Reps
@9.5
7
Hammer Curl
3 Sets
8-12 Reps
@9.5
Day 4
1
Front Squat (Barbell)
3 Sets
5-8 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9.5
3
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@9.5
5
Leg Curl
3 Sets
10 Reps
@9
6
Standing Calf Raise
3 Sets
20 Reps
@9.5
7
Side Crunch (Cable)
3 Sets
15-25 Reps
@9.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8.5
2
Barbell Row
3 Sets
6-10 Reps
@9.5
3
Dip (Weighted)
3 Sets
10 Reps
@9.5
4
Lat Pulldown
3 Sets
8-12 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@9.5
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Face Pull
3 Sets
12-20 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@7.5
2
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@9.5
3
Leg Curl
3 Sets
10-12 Reps
@10
4
Leg Extension
3 Sets
10-12 Reps
@9.5
5
Standing Calf Raise
3 Sets
20-25 Reps
@9.5
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@9.5
7
Decline Crunch
2 Sets
1 Set
15-25 Reps
15-25 Reps
@9.5
Day 3
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
2
Chin-Up (Assisted)
3 Sets
8-12 Reps
@9.5
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9.5
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
5
Chest Fly (Machine)
3 Sets
12-15 Reps
@9.5
6
Magic Tryceps
3 Sets
10-12 Reps
@9.5
7
Hammer Curl
3 Sets
8-12 Reps
@9.5
Day 4
1
Front Squat (Barbell)
3 Sets
5-8 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9.5
3
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@9.5
5
Leg Curl
3 Sets
10 Reps
@9
6
Standing Calf Raise
3 Sets
20 Reps
@9.5
7
Side Crunch (Cable)
3 Sets
15-25 Reps
@9.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8.5
2
Barbell Row
3 Sets
6-10 Reps
@9.5
3
Dip (Weighted)
3 Sets
10 Reps
@9.5
4
Lat Pulldown
3 Sets
8-12 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@9.5
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Face Pull
3 Sets
12-20 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@7.5
2
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@9.5
3
Leg Curl
3 Sets
10-12 Reps
@10
4
Leg Extension
3 Sets
10-12 Reps
@9.5
5
Standing Calf Raise
3 Sets
20-25 Reps
@9.5
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@9.5
7
Decline Crunch
2 Sets
1 Set
15-25 Reps
15-25 Reps
@9.5
Day 3
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
2
Chin-Up (Assisted)
3 Sets
8-12 Reps
@9.5
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9.5
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
5
Chest Fly (Machine)
3 Sets
12-15 Reps
@9.5
6
Magic Tryceps
3 Sets
10-12 Reps
@9.5
7
Hammer Curl
3 Sets
8-12 Reps
@9.5
Day 4
1
Front Squat (Barbell)
3 Sets
5-8 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9.5
3
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@9.5
5
Leg Curl
3 Sets
10 Reps
@9
6
Standing Calf Raise
3 Sets
20 Reps
@9.5
7
Side Crunch (Cable)
3 Sets
15-25 Reps
@9.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8.5
2
Barbell Row
3 Sets
6-10 Reps
@9.5
3
Dip (Weighted)
3 Sets
10 Reps
@9.5
4
Lat Pulldown
3 Sets
8-12 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@9.5
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Face Pull
3 Sets
12-20 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@7.5
2
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@9.5
3
Leg Curl
3 Sets
10-12 Reps
@10
4
Leg Extension
3 Sets
10-12 Reps
@9.5
5
Standing Calf Raise
3 Sets
20-25 Reps
@9.5
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@9.5
7
Decline Crunch
2 Sets
1 Set
15-25 Reps
15-25 Reps
@9.5
Day 3
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
2
Chin-Up (Assisted)
3 Sets
8-12 Reps
@9.5
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9.5
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
5
Chest Fly (Machine)
3 Sets
12-15 Reps
@9.5
6
Magic Tryceps
3 Sets
10-12 Reps
@9.5
7
Hammer Curl
3 Sets
8-12 Reps
@9.5
Day 4
1
Front Squat (Barbell)
3 Sets
5-8 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9.5
3
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@9.5
5
Leg Curl
3 Sets
10 Reps
@9
6
Standing Calf Raise
3 Sets
20 Reps
@9.5
7
Side Crunch (Cable)
3 Sets
15-25 Reps
@9.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8.5
2
Barbell Row
3 Sets
6-10 Reps
@9.5
3
Dip (Weighted)
3 Sets
10 Reps
@9.5
4
Lat Pulldown
3 Sets
8-12 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@9.5
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Face Pull
3 Sets
12-20 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@7.5
2
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@9.5
3
Leg Curl
3 Sets
10-12 Reps
@10
4
Leg Extension
3 Sets
10-12 Reps
@9.5
5
Standing Calf Raise
3 Sets
20-25 Reps
@9.5
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@9.5
7
Decline Crunch
2 Sets
1 Set
15-25 Reps
15-25 Reps
@9.5
Day 3
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
2
Chin-Up (Assisted)
3 Sets
8-12 Reps
@9.5
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9.5
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
5
Chest Fly (Machine)
3 Sets
12-15 Reps
@9.5
6
Magic Tryceps
3 Sets
10-12 Reps
@9.5
7
Hammer Curl
3 Sets
8-12 Reps
@9.5
Day 4
1
Front Squat (Barbell)
3 Sets
5-8 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9.5
3
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@9.5
5
Leg Curl
3 Sets
10 Reps
@9
6
Standing Calf Raise
3 Sets
20 Reps
@9.5
7
Side Crunch (Cable)
3 Sets
15-25 Reps
@9.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8.5
2
Barbell Row
3 Sets
6-10 Reps
@9.5
3
Dip (Weighted)
3 Sets
10 Reps
@9.5
4
Lat Pulldown
3 Sets
8-12 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@9.5
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Face Pull
3 Sets
12-20 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@7.5
2
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@9.5
3
Leg Curl
3 Sets
10-12 Reps
@10
4
Leg Extension
3 Sets
10-12 Reps
@9.5
5
Standing Calf Raise
3 Sets
20-25 Reps
@9.5
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@9.5
7
Decline Crunch
2 Sets
1 Set
15-25 Reps
15-25 Reps
@9.5
Day 3
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
2
Chin-Up (Assisted)
3 Sets
8-12 Reps
@9.5
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9.5
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
5
Chest Fly (Machine)
3 Sets
12-15 Reps
@9.5
6
Magic Tryceps
3 Sets
10-12 Reps
@9.5
7
Hammer Curl
3 Sets
8-12 Reps
@9.5
Day 4
1
Front Squat (Barbell)
3 Sets
5-8 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9.5
3
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@9.5
5
Leg Curl
3 Sets
10 Reps
@9
6
Standing Calf Raise
3 Sets
20 Reps
@9.5
7
Side Crunch (Cable)
3 Sets
15-25 Reps
@9.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8.5
2
Barbell Row
3 Sets
6-10 Reps
@9.5
3
Dip (Weighted)
3 Sets
10 Reps
@9.5
4
Lat Pulldown
3 Sets
8-12 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@9.5
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Face Pull
3 Sets
12-20 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@7.5
2
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@9.5
3
Leg Curl
3 Sets
10-12 Reps
@10
4
Leg Extension
3 Sets
10-12 Reps
@9.5
5
Standing Calf Raise
3 Sets
20-25 Reps
@9.5
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@9.5
7
Decline Crunch
2 Sets
1 Set
15-25 Reps
15-25 Reps
@9.5
Day 3
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
2
Chin-Up (Assisted)
3 Sets
8-12 Reps
@9.5
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9.5
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
5
Chest Fly (Machine)
3 Sets
12-15 Reps
@9.5
6
Magic Tryceps
3 Sets
10-12 Reps
@9.5
7
Hammer Curl
3 Sets
8-12 Reps
@9.5
Day 4
1
Front Squat (Barbell)
3 Sets
5-8 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9.5
3
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@9.5
5
Leg Curl
3 Sets
10 Reps
@9
6
Standing Calf Raise
3 Sets
20 Reps
@9.5
7
Side Crunch (Cable)
3 Sets
15-25 Reps
@9.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8.5
2
Barbell Row
3 Sets
6-10 Reps
@9.5
3
Dip (Weighted)
3 Sets
10 Reps
@9.5
4
Lat Pulldown
3 Sets
8-12 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@9.5
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Face Pull
3 Sets
12-20 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@7.5
2
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@9.5
3
Leg Curl
3 Sets
10-12 Reps
@10
4
Leg Extension
3 Sets
10-12 Reps
@9.5
5
Standing Calf Raise
3 Sets
20-25 Reps
@9.5
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@9.5
7
Decline Crunch
2 Sets
1 Set
15-25 Reps
15-25 Reps
@9.5
Day 3
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
2
Chin-Up (Assisted)
3 Sets
8-12 Reps
@9.5
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9.5
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
5
Chest Fly (Machine)
3 Sets
12-15 Reps
@9.5
6
Magic Tryceps
3 Sets
10-12 Reps
@9.5
7
Hammer Curl
3 Sets
8-12 Reps
@9.5
Day 4
1
Front Squat (Barbell)
3 Sets
5-8 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9.5
3
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@9.5
5
Leg Curl
3 Sets
10 Reps
@9
6
Standing Calf Raise
3 Sets
20 Reps
@9.5
7
Side Crunch (Cable)
3 Sets
15-25 Reps
@9.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8.5
2
Barbell Row
3 Sets
6-10 Reps
@9.5
3
Dip (Weighted)
3 Sets
10 Reps
@9.5
4
Lat Pulldown
3 Sets
8-12 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@9.5
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Face Pull
3 Sets
12-20 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@7.5
2
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@9.5
3
Leg Curl
3 Sets
10-12 Reps
@10
4
Leg Extension
3 Sets
10-12 Reps
@9.5
5
Standing Calf Raise
3 Sets
20-25 Reps
@9.5
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@9.5
7
Decline Crunch
2 Sets
1 Set
15-25 Reps
15-25 Reps
@9.5
Day 3
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
2
Chin-Up (Assisted)
3 Sets
8-12 Reps
@9.5
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9.5
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
5
Chest Fly (Machine)
3 Sets
12-15 Reps
@9.5
6
Magic Tryceps
3 Sets
10-12 Reps
@9.5
7
Hammer Curl
3 Sets
8-12 Reps
@9.5
Day 4
1
Front Squat (Barbell)
3 Sets
5-8 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9.5
3
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@9.5
5
Leg Curl
3 Sets
10 Reps
@9
6
Standing Calf Raise
3 Sets
20 Reps
@9.5
7
Side Crunch (Cable)
3 Sets
15-25 Reps
@9.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8.5
2
Barbell Row
3 Sets
6-10 Reps
@9.5
3
Dip (Weighted)
3 Sets
10 Reps
@9.5
4
Lat Pulldown
3 Sets
8-12 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@9.5
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Face Pull
3 Sets
12-20 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@7.5
2
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@9.5
3
Leg Curl
3 Sets
10-12 Reps
@10
4
Leg Extension
3 Sets
10-12 Reps
@9.5
5
Standing Calf Raise
3 Sets
20-25 Reps
@9.5
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@9.5
7
Decline Crunch
2 Sets
1 Set
15-25 Reps
15-25 Reps
@9.5
Day 3
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
2
Chin-Up (Assisted)
3 Sets
8-12 Reps
@9.5
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9.5
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
5
Chest Fly (Machine)
3 Sets
12-15 Reps
@9.5
6
Magic Tryceps
3 Sets
10-12 Reps
@9.5
7
Hammer Curl
3 Sets
8-12 Reps
@9.5
Day 4
1
Front Squat (Barbell)
3 Sets
5-8 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9.5
3
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@9.5
5
Leg Curl
3 Sets
10 Reps
@9
6
Standing Calf Raise
3 Sets
20 Reps
@9.5
7
Side Crunch (Cable)
3 Sets
15-25 Reps
@9.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8.5
2
Barbell Row
3 Sets
6-10 Reps
@9.5
3
Dip (Weighted)
3 Sets
10 Reps
@9.5
4
Lat Pulldown
3 Sets
8-12 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@9.5
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Face Pull
3 Sets
12-20 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@7.5
2
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@9.5
3
Leg Curl
3 Sets
10-12 Reps
@10
4
Leg Extension
3 Sets
10-12 Reps
@9.5
5
Standing Calf Raise
3 Sets
20-25 Reps
@9.5
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@9.5
7
Decline Crunch
2 Sets
1 Set
15-25 Reps
15-25 Reps
@9.5
Day 3
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
2
Chin-Up (Assisted)
3 Sets
8-12 Reps
@9.5
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9.5
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
5
Chest Fly (Machine)
3 Sets
12-15 Reps
@9.5
6
Magic Tryceps
3 Sets
10-12 Reps
@9.5
7
Hammer Curl
3 Sets
8-12 Reps
@9.5
Day 4
1
Front Squat (Barbell)
3 Sets
5-8 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9.5
3
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@9.5
5
Leg Curl
3 Sets
10 Reps
@9
6
Standing Calf Raise
3 Sets
20 Reps
@9.5
7
Side Crunch (Cable)
3 Sets
15-25 Reps
@9.5