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3 day Upper/Lower
by AGiufre
3 athletes joined
Program Description
Designed to focus on our three compound lifts and hypertrophy training
Program Overview
Level
Novice
Goal
Athletics
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
Feb 12, 2024 03:25
Last Edited
Jun 16, 2024 04:07
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Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Walking Lunge (Dumbbell)
3 Sets
15 Reps
@8
3
B Stance RDL
3 Sets
10 Reps
@7
4
Leg Press (45 Degrees)
4 Sets
8 Reps
@8
5
Goblet Squat
3 Sets
15 Reps
@7
6
Standing Calf Raise
3 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@7
2
Chest Fly (Cable)
3 Sets
10 Reps
@7
3
Lateral Raise (Cable)
3 Sets
10 Reps
@7
4
Face Pull
3 Sets
10 Reps
@7
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
6
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
12 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Walking Lunge (Dumbbell)
3 Sets
15 Reps
@8
3
B Stance RDL
3 Sets
10 Reps
@7
4
Leg Press (45 Degrees)
4 Sets
8 Reps
@8
5
Goblet Squat
3 Sets
15 Reps
@7
6
Standing Calf Raise
3 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@7
2
Chest Fly (Cable)
3 Sets
10 Reps
@7
3
Lateral Raise (Cable)
3 Sets
10 Reps
@7
4
Face Pull
3 Sets
10 Reps
@7
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
6
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
12 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Walking Lunge (Dumbbell)
3 Sets
15 Reps
@8
3
B Stance RDL
3 Sets
10 Reps
@7
4
Leg Press (45 Degrees)
4 Sets
8 Reps
@8
5
Goblet Squat
3 Sets
15 Reps
@7
6
Standing Calf Raise
3 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@7
2
Chest Fly (Cable)
3 Sets
10 Reps
@7
3
Lateral Raise (Cable)
3 Sets
10 Reps
@7
4
Face Pull
3 Sets
10 Reps
@7
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
6
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
12 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Walking Lunge (Dumbbell)
3 Sets
15 Reps
@8
3
B Stance RDL
3 Sets
10 Reps
@7
4
Leg Press (45 Degrees)
4 Sets
8 Reps
@8
5
Goblet Squat
3 Sets
15 Reps
@7
6
Standing Calf Raise
3 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@7
2
Chest Fly (Cable)
3 Sets
10 Reps
@7
3
Lateral Raise (Cable)
3 Sets
10 Reps
@7
4
Face Pull
3 Sets
10 Reps
@7
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
6
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
12 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Walking Lunge (Dumbbell)
3 Sets
15 Reps
@8
3
B Stance RDL
3 Sets
10 Reps
@7
4
Leg Press (45 Degrees)
4 Sets
8 Reps
@8
5
Goblet Squat
3 Sets
15 Reps
@7
6
Standing Calf Raise
3 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@7
2
Chest Fly (Cable)
3 Sets
10 Reps
@7
3
Lateral Raise (Cable)
3 Sets
10 Reps
@7
4
Face Pull
3 Sets
10 Reps
@7
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
6
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
12 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Walking Lunge (Dumbbell)
3 Sets
15 Reps
@8
3
B Stance RDL
3 Sets
10 Reps
@7
4
Leg Press (45 Degrees)
4 Sets
8 Reps
@8
5
Goblet Squat
3 Sets
15 Reps
@7
6
Standing Calf Raise
3 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@7
2
Chest Fly (Cable)
3 Sets
10 Reps
@7
3
Lateral Raise (Cable)
3 Sets
10 Reps
@7
4
Face Pull
3 Sets
10 Reps
@7
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
6
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
12 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8