Summer '25

by UnevenBanana

Program Description

Upper/lower with A & B days leveraging supersets for time efficiency

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
40 minutes
Created
May 10, 2025 05:14
Last Edited
May 22, 2025 02:01

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1A

Deficit Barbell Row

3

8 reps

-

1B

Dip (Bodyweight)

2

-

2A

Incline Press (Cambered Swiss Bar)

3

8 reps

-

2B

Face Pull (Cable)

3

12 reps

-

3A

Overhead Tricep Extension (Cable)

3

12 reps

-

3B

Preacher Curl (Cable)

3

12 reps

-

4A

Lateral Raise (Cable) - R

3

12 reps

-

4B

Lateral Raise (Cable) - L

3

12 reps

-

4C

Rear Delt Fly (Cable) - L

3

12 reps

-

4D

Rear Delt Fly (Cable) - R

3

12 reps

-

Day 2

1

High Bar Squat (Barbell)

3

8 reps

-

2

Romanian Deadlift (Barbell)

3

8 reps

-

3A

Standing Calf Raise (Cable)

3

12 reps

-

3B

Hanging Leg Raise

2

-

Day 3

1A

Overhead Press (Barbell)

3

8 reps

-

1B

Pull-Up (Bodyweight)

2

-

2A

Chest Supported Row (Open Trap Bar)

3

8 reps

-

2B

Chest Fly (Cable)

3

12 reps

-

3A

Bayesian Curl (Cable)

3

12 reps

-

3B

Seated Lateral Raise (Dumbbell)

3

12 reps

-

4A

Tricep Pushdown (Cable)

3

12 reps

-

4B

Rear Delt Fly (Dumbbell)

3

12 reps

-

Day 4

1A

Bulgarian Split Squat - L (SSB)

3

8 reps

-

1B

Bulgarian Split Squat - R (SSB)

3

8 reps

-

2A

Hip Thrust (Barbell)

3

8 reps

-

2B

Reverse Nordic Curl

2

-

3A

Standing Calf Raise (Cable)

3

12 reps

-

3B

Hanging Leg Raise

2

-

Day 1

1A

Deficit Barbell Row

3 Sets

8 Reps

-

1B

Dip (Bodyweight)

2 Sets

-

2A

Incline Press (Cambered Swiss Bar)

3 Sets

8 Reps

-

2B

Face Pull (Cable)

3 Sets

12 Reps

-

3A

Overhead Tricep Extension (Cable)

3 Sets

12 Reps

-

3B

Preacher Curl (Cable)

3 Sets

12 Reps

-

4A

Lateral Raise (Cable) - R

3 Sets

12 Reps

-

4B

Lateral Raise (Cable) - L

3 Sets

12 Reps

-

4C

Rear Delt Fly (Cable) - L

3 Sets

12 Reps

-

4D

Rear Delt Fly (Cable) - R

3 Sets

12 Reps

-

Day 2

1

High Bar Squat (Barbell)

3 Sets

8 Reps

-

2

Romanian Deadlift (Barbell)

3 Sets

8 Reps

-

3A

Standing Calf Raise (Cable)

3 Sets

12 Reps

-

3B

Hanging Leg Raise

2 Sets

-

Day 3

1A

Overhead Press (Barbell)

3 Sets

8 Reps

-

1B

Pull-Up (Bodyweight)

2 Sets

-

2A

Chest Supported Row (Open Trap Bar)

3 Sets

8 Reps

-

2B

Chest Fly (Cable)

3 Sets

12 Reps

-

3A

Bayesian Curl (Cable)

3 Sets

12 Reps

-

3B

Seated Lateral Raise (Dumbbell)

3 Sets

12 Reps

-

4A

Tricep Pushdown (Cable)

3 Sets

12 Reps

-

4B

Rear Delt Fly (Dumbbell)

3 Sets

12 Reps

-

Day 4

1A

Bulgarian Split Squat - L (SSB)

3 Sets

8 Reps

-

1B

Bulgarian Split Squat - R (SSB)

3 Sets

8 Reps

-

2A

Hip Thrust (Barbell)

3 Sets

8 Reps

-

2B

Reverse Nordic Curl

2 Sets

-

3A

Standing Calf Raise (Cable)

3 Sets

12 Reps

-

3B

Hanging Leg Raise

2 Sets

-