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5 days Upper lower
by Belal M.
1 athletes joined
Program Description
Getting over the cons of the normal upper lower split by adding additional upper day to train the smaller muscles
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
80 minutes
Created
Feb 07, 2024 03:18
Last Edited
May 07, 2024 10:26
down_app
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@8
2
Barbell Row
3 Sets
8-10 Reps
@8
3
Bench Press (Barbell)
3 Sets
10-15 Reps
@8
4
Overhead Press (Barbell)
3 Sets
10-15 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
8-10 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@8
3
Leg Curl
3 Sets
12-15 Reps
@8
4
Standing Calf Raise
3 Sets
15-20 Reps
@9
Day 3
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
Day 4
1
Shrug (Dumbbell)
2 Sets
10-12 Reps
@9
2
Stiff Leg Deadlift
3 Sets
6-10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
4
Leg Extension
3 Sets
10-15 Reps
@9
5
Standing Calf Raise
3 Sets
10-15 Reps
@9
Day 5
1
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@9
2
Lateral Raise (Cable)
2 Sets
10-12 Reps
@9
3
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
4
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
5
Bayesian Curl
3 Sets
10-15 Reps
@8
6
Hammer Curl
3 Sets
10-15 Reps
@8
7
Underhand Lat Pulldown
3 Sets
10-15 Reps
@8
Day 1
1
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@8
2
Barbell Row
3 Sets
8-10 Reps
@8
3
Bench Press (Barbell)
3 Sets
10-15 Reps
@8
4
Overhead Press (Barbell)
3 Sets
10-15 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
8-10 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@8
3
Leg Curl
3 Sets
12-15 Reps
@8
4
Standing Calf Raise
3 Sets
15-20 Reps
@9
Day 3
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
Day 4
1
Shrug (Dumbbell)
2 Sets
10-12 Reps
@9
2
Stiff Leg Deadlift
3 Sets
6-10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
4
Leg Extension
3 Sets
10-15 Reps
@9
5
Standing Calf Raise
3 Sets
10-15 Reps
@9
Day 5
1
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@9
2
Lateral Raise (Cable)
2 Sets
10-12 Reps
@9
3
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
4
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
5
Bayesian Curl
3 Sets
10-15 Reps
@8
6
Hammer Curl
3 Sets
10-15 Reps
@8
7
Underhand Lat Pulldown
3 Sets
10-15 Reps
@8
Day 1
1
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@8
2
Barbell Row
3 Sets
8-10 Reps
@8
3
Bench Press (Barbell)
3 Sets
10-15 Reps
@8
4
Overhead Press (Barbell)
3 Sets
10-15 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
8-10 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@8
3
Leg Curl
3 Sets
12-15 Reps
@8
4
Standing Calf Raise
3 Sets
15-20 Reps
@9
Day 3
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
Day 4
1
Shrug (Dumbbell)
2 Sets
10-12 Reps
@9
2
Stiff Leg Deadlift
3 Sets
6-10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
4
Leg Extension
3 Sets
10-15 Reps
@9
5
Standing Calf Raise
3 Sets
10-15 Reps
@9
Day 5
1
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@9
2
Lateral Raise (Cable)
2 Sets
10-12 Reps
@9
3
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
4
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
5
Bayesian Curl
3 Sets
10-15 Reps
@8
6
Hammer Curl
3 Sets
10-15 Reps
@8
7
Underhand Lat Pulldown
3 Sets
10-15 Reps
@8
Day 1
1
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@8
2
Barbell Row
3 Sets
8-10 Reps
@8
3
Bench Press (Barbell)
3 Sets
10-15 Reps
@8
4
Overhead Press (Barbell)
3 Sets
10-15 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
8-10 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@8
3
Leg Curl
3 Sets
12-15 Reps
@8
4
Standing Calf Raise
3 Sets
15-20 Reps
@9
Day 3
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
Day 4
1
Shrug (Dumbbell)
2 Sets
10-12 Reps
@9
2
Stiff Leg Deadlift
3 Sets
6-10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
4
Leg Extension
3 Sets
10-15 Reps
@9
5
Standing Calf Raise
3 Sets
10-15 Reps
@9
Day 5
1
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@9
2
Lateral Raise (Cable)
2 Sets
10-12 Reps
@9
3
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
4
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
5
Bayesian Curl
3 Sets
10-15 Reps
@8
6
Hammer Curl
3 Sets
10-15 Reps
@8
7
Underhand Lat Pulldown
3 Sets
10-15 Reps
@8
Day 1
1
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@8
2
Barbell Row
3 Sets
8-10 Reps
@8
3
Bench Press (Barbell)
3 Sets
10-15 Reps
@8
4
Overhead Press (Barbell)
3 Sets
10-15 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
8-10 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@8
3
Leg Curl
3 Sets
12-15 Reps
@8
4
Standing Calf Raise
3 Sets
15-20 Reps
@9
Day 3
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
Day 4
1
Shrug (Dumbbell)
2 Sets
10-12 Reps
@9
2
Stiff Leg Deadlift
3 Sets
6-10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
4
Leg Extension
3 Sets
10-15 Reps
@9
5
Standing Calf Raise
3 Sets
10-15 Reps
@9
Day 5
1
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@9
2
Lateral Raise (Cable)
2 Sets
10-12 Reps
@9
3
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
4
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
5
Bayesian Curl
3 Sets
10-15 Reps
@8
6
Hammer Curl
3 Sets
10-15 Reps
@8
7
Underhand Lat Pulldown
3 Sets
10-15 Reps
@8
Day 1
1
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@8
2
Barbell Row
3 Sets
8-10 Reps
@8
3
Bench Press (Barbell)
3 Sets
10-15 Reps
@8
4
Overhead Press (Barbell)
3 Sets
10-15 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
8-10 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@8
3
Leg Curl
3 Sets
12-15 Reps
@8
4
Standing Calf Raise
3 Sets
15-20 Reps
@9
Day 3
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
Day 4
1
Shrug (Dumbbell)
2 Sets
10-12 Reps
@9
2
Stiff Leg Deadlift
3 Sets
6-10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
4
Leg Extension
3 Sets
10-15 Reps
@9
5
Standing Calf Raise
3 Sets
10-15 Reps
@9
Day 5
1
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@9
2
Lateral Raise (Cable)
2 Sets
10-12 Reps
@9
3
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
4
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
5
Bayesian Curl
3 Sets
10-15 Reps
@8
6
Hammer Curl
3 Sets
10-15 Reps
@8
7
Underhand Lat Pulldown
3 Sets
10-15 Reps
@8
Day 1
1
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@8
2
Barbell Row
3 Sets
8-10 Reps
@8
3
Bench Press (Barbell)
3 Sets
10-15 Reps
@8
4
Overhead Press (Barbell)
3 Sets
10-15 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
8-10 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@8
3
Leg Curl
3 Sets
12-15 Reps
@8
4
Standing Calf Raise
3 Sets
15-20 Reps
@9
Day 3
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
Day 4
1
Shrug (Dumbbell)
2 Sets
10-12 Reps
@9
2
Stiff Leg Deadlift
3 Sets
6-10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
4
Leg Extension
3 Sets
10-15 Reps
@9
5
Standing Calf Raise
3 Sets
10-15 Reps
@9
Day 5
1
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@9
2
Lateral Raise (Cable)
2 Sets
10-12 Reps
@9
3
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
4
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
5
Bayesian Curl
3 Sets
10-15 Reps
@8
6
Hammer Curl
3 Sets
10-15 Reps
@8
7
Underhand Lat Pulldown
3 Sets
10-15 Reps
@8
Day 1
1
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@8
2
Barbell Row
3 Sets
8-10 Reps
@8
3
Bench Press (Barbell)
3 Sets
10-15 Reps
@8
4
Overhead Press (Barbell)
3 Sets
10-15 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
8-10 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@8
3
Leg Curl
3 Sets
12-15 Reps
@8
4
Standing Calf Raise
3 Sets
15-20 Reps
@9
Day 3
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
Day 4
1
Shrug (Dumbbell)
2 Sets
10-12 Reps
@9
2
Stiff Leg Deadlift
3 Sets
6-10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
4
Leg Extension
3 Sets
10-15 Reps
@9
5
Standing Calf Raise
3 Sets
10-15 Reps
@9
Day 5
1
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@9
2
Lateral Raise (Cable)
2 Sets
10-12 Reps
@9
3
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
4
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
5
Bayesian Curl
3 Sets
10-15 Reps
@8
6
Hammer Curl
3 Sets
10-15 Reps
@8
7
Underhand Lat Pulldown
3 Sets
10-15 Reps
@8