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4 day upper lower split workout with glute emphasis
by Erin S.
10 athletes joined
Program Description
Feel good
Program Overview
Level
Beginner
Goal
Bodyweight Fitness, Muscle & Sculpting, Athletics
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
90 minutes
Created
Mar 04, 2024 07:31
Last Edited
Jun 10, 2024 05:18
down_app
Week 1
1 / 10 Weeks
Day 2
1
Bench Press (Dumbbell)
2 Sets
5 Reps
@7
2
Bench Press (Dumbbell)
1 Set
AMRAP
@10
3
Lat Pulldown
3 Sets
10-12 Reps
@8
4
Pendlay Row
3 Sets
8 Reps
@9
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
7A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
7B
Skull Crusher
3 Sets
12 Reps
8A
Tricep Pushdown (Cable)
3 Sets
12 Reps
8B
Bicep Curl (Cable)
3 Sets
12 Reps
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
8 Reps
@7.5
2
Goblet Squat
3 Sets
8 Reps
@7.5
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@8
4A
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4B
Pull Through (Cable)
3 Sets
12 Reps
5
Goblet Squat
3 Sets
12 Reps
@8
6
Glute Kickback (Cable)
3 Sets
15 Reps
Day 4
1
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@7.5
2
Lat Pulldown
3 Sets
8 Reps
@7.5
3
Seated Row (Cable)
3 Sets
10 Reps
4
Face Pull
3 Sets
12 Reps
@9
5A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5B
Tricep Pushdown (Cable)
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
75%
75%
2
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
75%
75%
3
Hip Thrust (Barbell)
3 Sets
6-8 Reps
@9
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Hip Abductor (Machine)
3 Sets
10 Reps
@8
6
Plank
3 Sets
AMRAP
Day 2
1
Bench Press (Dumbbell)
3 Sets
5 Reps
@7
2
Bench Press (Dumbbell)
1 Set
AMRAP
@10
3
Lat Pulldown
4 Sets
10-12 Reps
@8
4
Pendlay Row
4 Sets
8 Reps
@9
5
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
7A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
7B
Skull Crusher
4 Sets
12 Reps
8A
Tricep Pushdown (Cable)
4 Sets
12 Reps
8B
Bicep Curl (Cable)
4 Sets
12 Reps
Day 3
1
Sumo Deadlift (Barbell)
4 Sets
8 Reps
@7.5
2
Goblet Squat
4 Sets
8 Reps
@7.5
3
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
@8
4A
Romanian Deadlift (Barbell)
4 Sets
12 Reps
4B
Pull Through (Cable)
4 Sets
12 Reps
5
Goblet Squat
5 Sets
12 Reps
@8
6
Glute Kickback (Cable)
4 Sets
15 Reps
Day 4
1
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
@7.5
2
Lat Pulldown
4 Sets
8 Reps
@7.5
3
Seated Row (Cable)
4 Sets
10 Reps
4
Face Pull
4 Sets
12 Reps
@9
5A
Bicep Curl (Dumbbell)
4 Sets
12 Reps
5B
Tricep Pushdown (Cable)
4 Sets
12 Reps
6
Lateral Raise (Dumbbell)
4 Sets
15 Reps
Day 1
1
Squat (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
75%
75%
2
Deadlift (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
75%
75%
3
Hip Thrust (Barbell)
4 Sets
6-8 Reps
@9
4
Lunge (Dumbbell)
4 Sets
10 Reps
@8
5
Hip Abductor (Machine)
4 Sets
10 Reps
@8
6
Plank
4 Sets
AMRAP
Day 2
1
Bench Press (Dumbbell)
4 Sets
5 Reps
@7
2
Bench Press (Dumbbell)
1 Set
AMRAP
@10
3
Lat Pulldown
5 Sets
10-12 Reps
@8
4
Pendlay Row
5 Sets
8 Reps
@9
5
Seated Shoulder Press (Dumbbell)
5 Sets
10 Reps
@8
7A
Lateral Raise (Dumbbell)
5 Sets
12 Reps
7B
Skull Crusher
5 Sets
12 Reps
8A
Tricep Pushdown (Cable)
5 Sets
12 Reps
8B
Bicep Curl (Cable)
5 Sets
12 Reps
Day 3
1
Sumo Deadlift (Barbell)
5 Sets
8 Reps
@7.5
2
Goblet Squat
5 Sets
8 Reps
@7.5
3
Romanian Deadlift (Barbell)
5 Sets
10-12 Reps
@8
4A
Romanian Deadlift (Barbell)
5 Sets
12 Reps
4B
Pull Through (Cable)
5 Sets
12 Reps
5
Goblet Squat
6 Sets
12 Reps
@8
6
Glute Kickback (Cable)
5 Sets
15 Reps
Day 4
1
Seated Overhead Press (Dumbbell)
5 Sets
8 Reps
@7.5
2
Lat Pulldown
5 Sets
8 Reps
@7.5
3
Seated Row (Cable)
5 Sets
10 Reps
4
Face Pull
5 Sets
12 Reps
@9
5A
Bicep Curl (Dumbbell)
5 Sets
12 Reps
5B
Tricep Pushdown (Cable)
5 Sets
12 Reps
6
Lateral Raise (Dumbbell)
5 Sets
15 Reps
Day 1
1
Squat (Barbell)
4 Sets
1 Set
5 Reps
10 Reps
75%
75%
2
Deadlift (Barbell)
4 Sets
1 Set
5 Reps
10 Reps
75%
75%
3
Hip Thrust (Barbell)
5 Sets
6-8 Reps
@9
4
Lunge (Dumbbell)
5 Sets
10 Reps
@8
5
Hip Abductor (Machine)
5 Sets
10 Reps
@8
6
Plank
5 Sets
AMRAP
Day 2
1
Bench Press (Dumbbell)
2 Sets
4 Reps
@8
2
Lat Pulldown
2 Sets
4-6 Reps
@8
3
Pendlay Row
3 Sets
8 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
6A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6B
Skull Crusher
3 Sets
12 Reps
7A
Tricep Pushdown (Cable)
3 Sets
12 Reps
7B
Bicep Curl (Cable)
3 Sets
12 Reps
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
8 Reps
@7.5
2
Goblet Squat
3 Sets
8 Reps
@7.5
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@8
4A
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4B
Pull Through (Cable)
3 Sets
12 Reps
5
Goblet Squat
3 Sets
12 Reps
@8
6
Glute Kickback (Cable)
3 Sets
15 Reps
Day 4
1
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@7.5
2
Lat Pulldown
3 Sets
8 Reps
@7.5
3
Seated Row (Cable)
3 Sets
10 Reps
4
Face Pull
3 Sets
12 Reps
@9
5A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5B
Tricep Pushdown (Cable)
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
2 Sets
4 Reps
80%
2
Deadlift (Barbell)
2 Sets
4 Reps
80%
3
Hip Thrust (Barbell)
3 Sets
6-8 Reps
@9
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Hip Abductor (Machine)
3 Sets
10 Reps
@8
6
Plank
3 Sets
AMRAP
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Reps
@9-10
2
Lat Pulldown
3 Sets
4-6 Reps
@8
3
Pendlay Row
3 Sets
8 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
6A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6B
Skull Crusher
3 Sets
12 Reps
7A
Tricep Pushdown (Cable)
3 Sets
12 Reps
7B
Bicep Curl (Cable)
3 Sets
12 Reps
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
8 Reps
@9
2
Goblet Squat
3 Sets
8 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@8
4A
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4B
Pull Through (Cable)
3 Sets
12 Reps
@9
5
Goblet Squat
3 Sets
12 Reps
@8
6
Glute Kickback (Cable)
3 Sets
15 Reps
Day 4
1
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@9
2
Lat Pulldown
3 Sets
8 Reps
@9
3
Seated Row (Cable)
3 Sets
10 Reps
4
Face Pull
3 Sets
12 Reps
@9
5A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5B
Tricep Pushdown (Cable)
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
1 Set
AMRAP
85%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Hip Thrust (Barbell)
3 Sets
6-8 Reps
@9
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Hip Abductor (Machine)
3 Sets
10 Reps
@8
6
Plank
3 Sets
AMRAP
Day 2
1
Bench Press (Dumbbell)
3 Sets
3 Reps
@7
2
Lat Pulldown
3 Sets
8-10 Reps
@8
3
Pendlay Row
3 Sets
8 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
6A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6B
Skull Crusher
3 Sets
12 Reps
7A
Tricep Pushdown (Cable)
3 Sets
12 Reps
7B
Bicep Curl (Cable)
3 Sets
12 Reps
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
8 Reps
@7
2
Goblet Squat
3 Sets
8 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@8
4A
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4B
Pull Through (Cable)
3 Sets
12 Reps
@9
5
Goblet Squat
3 Sets
12 Reps
@8
6
Glute Kickback (Cable)
3 Sets
15 Reps
Day 4
1
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@7
2
Lat Pulldown
3 Sets
8 Reps
@7
3
Seated Row (Cable)
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
12 Reps
@9
5A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5B
Tricep Pushdown (Cable)
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
2 Sets
1 Set
3 Reps
5 Reps
80%
80%
2
Deadlift (Barbell)
2 Sets
1 Set
3 Reps
5 Reps
80%
80%
3
Hip Thrust (Barbell)
3 Sets
6-8 Reps
@9
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Hip Abductor (Machine)
3 Sets
10 Reps
@8
6
Plank
3 Sets
AMRAP
Day 2
1
Bench Press (Dumbbell)
4 Sets
3 Reps
@7
2
Lat Pulldown
4 Sets
8-10 Reps
@8
3
Pendlay Row
4 Sets
8 Reps
@9
4
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
6A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
6B
Skull Crusher
4 Sets
12 Reps
7A
Tricep Pushdown (Cable)
4 Sets
12 Reps
7B
Bicep Curl (Cable)
4 Sets
12 Reps
Day 3
1
Sumo Deadlift (Barbell)
4 Sets
8 Reps
@7
2
Goblet Squat
4 Sets
8 Reps
@7
3
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
@8
4A
Romanian Deadlift (Barbell)
4 Sets
12 Reps
4B
Pull Through (Cable)
4 Sets
12 Reps
@9
5
Goblet Squat
4 Sets
12 Reps
@8
6
Glute Kickback (Cable)
4 Sets
15 Reps
Day 4
1
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
@7
2
Lat Pulldown
4 Sets
8 Reps
@7
3
Seated Row (Cable)
4 Sets
10 Reps
@8
4
Face Pull
4 Sets
12 Reps
@9
5A
Bicep Curl (Dumbbell)
4 Sets
12 Reps
5B
Tricep Pushdown (Cable)
4 Sets
12 Reps
6
Lateral Raise (Dumbbell)
4 Sets
15 Reps
Day 1
1
Squat (Barbell)
4 Sets
3 Reps
80%
2
Deadlift (Barbell)
4 Sets
3 Reps
80%
3
Hip Thrust (Barbell)
4 Sets
6-8 Reps
@9
4
Lunge (Dumbbell)
4 Sets
10 Reps
@8
5
Hip Abductor (Machine)
4 Sets
10 Reps
@8
6
Plank
4 Sets
AMRAP
Day 2
1
Bench Press (Dumbbell)
4 Sets
3 Reps
@7
2
Lat Pulldown
4 Sets
8-10 Reps
@8
3
Pendlay Row
5 Sets
8 Reps
@9
4
Seated Shoulder Press (Dumbbell)
5 Sets
10 Reps
@8
6A
Lateral Raise (Dumbbell)
5 Sets
12 Reps
6B
Skull Crusher
5 Sets
12 Reps
7A
Tricep Pushdown (Cable)
5 Sets
12 Reps
7B
Bicep Curl (Cable)
5 Sets
12 Reps
Day 3
1
Sumo Deadlift (Barbell)
5 Sets
8 Reps
@7
2
Goblet Squat
5 Sets
8 Reps
@7
3
Romanian Deadlift (Barbell)
5 Sets
10-12 Reps
@8
4A
Romanian Deadlift (Barbell)
5 Sets
12 Reps
4B
Pull Through (Cable)
5 Sets
12 Reps
@9
5
Goblet Squat
5 Sets
12 Reps
@8
6
Glute Kickback (Cable)
5 Sets
15 Reps
Day 4
1
Seated Overhead Press (Dumbbell)
5 Sets
8 Reps
@7
2
Lat Pulldown
5 Sets
8 Reps
@7
3
Seated Row (Cable)
5 Sets
10 Reps
@8
4
Face Pull
5 Sets
12 Reps
@9
5A
Bicep Curl (Dumbbell)
5 Sets
12 Reps
5B
Tricep Pushdown (Cable)
5 Sets
12 Reps
6
Lateral Raise (Dumbbell)
5 Sets
15 Reps
Day 1
1
Squat (Barbell)
4 Sets
1 Set
3 Reps
5 Reps
80%
80%
2
Deadlift (Barbell)
4 Sets
3 Reps
80%
3
Hip Thrust (Barbell)
5 Sets
6-8 Reps
@9
4
Lunge (Dumbbell)
5 Sets
10 Reps
@8
5
Hip Abductor (Machine)
5 Sets
10 Reps
@8
6
Plank
5 Sets
AMRAP
Day 1
1
Squat (Barbell)
2 Sets
2 Reps
85%
2
Deadlift (Barbell)
2 Sets
2 Reps
85%
3
Hip Thrust (Barbell)
3 Sets
6-8 Reps
@9
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Hip Abductor (Machine)
3 Sets
10 Reps
@8
6
Plank
3 Sets
AMRAP
Day 2
1
Bench Press (Dumbbell)
2 Sets
3 Reps
@9-10
2
Lat Pulldown
3 Sets
6-8 Reps
@8
3
Pendlay Row
3 Sets
8 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
6A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6B
Skull Crusher
3 Sets
12 Reps
7A
Tricep Pushdown (Cable)
3 Sets
12 Reps
7B
Bicep Curl (Cable)
3 Sets
12 Reps
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
8 Reps
@8
2
Goblet Squat
3 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@8
4A
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4B
Pull Through (Cable)
3 Sets
12 Reps
@8
5
Goblet Squat
3 Sets
12 Reps
@8
6
Glute Kickback (Cable)
3 Sets
15 Reps
Day 4
1
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
8 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
12 Reps
@9
5A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5B
Tricep Pushdown (Cable)
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
2 Sets
AMRAP
90%
2
Deadlift (Barbell)
2 Sets
AMRAP
90%
3
Hip Thrust (Barbell)
3 Sets
6-8 Reps
@9
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Hip Abductor (Machine)
3 Sets
10 Reps
@8
6
Plank
3 Sets
AMRAP
Day 2
1
Bench Press (Dumbbell)
2 Sets
3 Reps
@9-10
2
Lat Pulldown
3 Sets
8-10 Reps
@8
3
Pendlay Row
3 Sets
8 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
6A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6B
Skull Crusher
3 Sets
12 Reps
7A
Tricep Pushdown (Cable)
3 Sets
12 Reps
7B
Bicep Curl (Cable)
3 Sets
12 Reps
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
8 Reps
@9
2
Goblet Squat
3 Sets
8 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@8
4A
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4B
Pull Through (Cable)
3 Sets
12 Reps
@9
5
Goblet Squat
3 Sets
12 Reps
@8
6
Glute Kickback (Cable)
3 Sets
15 Reps
Day 4
1
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@9
2
Lat Pulldown
3 Sets
8 Reps
@9
3
Seated Row (Cable)
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
12 Reps
@9
5A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5B
Tricep Pushdown (Cable)
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
4 Sets
15 Reps