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Basic Upper Lower
by Lennon Kennedy
Program Description
Overall basic strength and hypertrophy in the 5-10 rep range, written for myself to concurrently run alongside bjj 3x per week. Upper lower based program with some side delt on the lower days. Volume definitely emphasising upper body more for aesthetic reasons. Uses RPE based training for hypertrophy with some strength gains. Heavy compounds in the 5-10 rep range and single joint movements in the 8-12. Reps, intensity and volume increases as the weeks progress with a deload in week 6. Rest times are up to self discretion but a rough guide would be 2-3 minutes on compounds and 90sec to 2 mins on isolations. This is heavily based on Dr. Mike and the RP training methods.
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
80 minutes
Created
Jun 10, 2024 08:37
Last Edited
Jun 11, 2024 12:32
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Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
@7
3
Pull-Up (Weighted)
3 Sets
5-10 Reps
@7
4
T-Bar Row
3 Sets
5-10 Reps
@7
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@7
6
Skull Crusher
2 Sets
8-12 Reps
@7
Day 2
1
Lying Leg Curl
3 Sets
8-12 Reps
@7
2
Front Squat (Barbell)
3 Sets
5-10 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7
Day 3
1
Chin-Up (Weighted)
3 Sets
5-10 Reps
@7
2
Seated Row (Cable)
3 Sets
5-10 Reps
@7
3
Bench Press (Dumbbell)
3 Sets
5-10 Reps
@7
4
Chest Fly (Cable)
3 Sets
8-12 Reps
@7
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@7
6
Bayesian Curl
2 Sets
8-12 Reps
@7
Day 4
1
Hack Squat
3 Sets
5-10 Reps
@7
2
Deadlift (Deficit)
3 Sets
5-10 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
@8
3
Pull-Up (Weighted)
3 Sets
5-10 Reps
@8
4
T-Bar Row
3 Sets
5-10 Reps
@8
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@8
6
Skull Crusher
2 Sets
8-12 Reps
@8
Day 2
1
Lying Leg Curl
3 Sets
8-12 Reps
@8
2
Front Squat (Barbell)
3 Sets
5-10 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
Day 3
1
Chin-Up (Weighted)
3 Sets
5-10 Reps
@8
2
Seated Row (Cable)
3 Sets
5-10 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
5-10 Reps
@8
4
Chest Fly (Cable)
3 Sets
8-12 Reps
@8
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@8
6
Bayesian Curl
2 Sets
8-12 Reps
@8
Day 4
1
Hack Squat
3 Sets
5-10 Reps
@8
2
Deadlift (Deficit)
3 Sets
5-10 Reps
@8
3
Leg Extension
3 Sets
8-12 Reps
@8
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
Day 2
1
Lying Leg Curl
3 Sets
8-12 Reps
@8
2
Front Squat (Barbell)
3 Sets
5-10 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
Day 3
1
Chin-Up (Weighted)
3 Sets
5-10 Reps
@8
2
Seated Row (Cable)
3 Sets
5-10 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
5-10 Reps
@8
4
Chest Fly (Cable)
3 Sets
8-12 Reps
@8
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@8
6
Bayesian Curl
2 Sets
8-12 Reps
@8
Day 4
1
Hack Squat
3 Sets
5-10 Reps
@8
2
Deadlift (Deficit)
3 Sets
5-10 Reps
@8
3
Leg Extension
3 Sets
8-12 Reps
@8
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
@8
3
Pull-Up (Weighted)
3 Sets
5-10 Reps
@8
4
T-Bar Row
3 Sets
5-10 Reps
@8
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@8
6
Skull Crusher
2 Sets
8-12 Reps
@8
Day 1
1
Bench Press (Barbell)
4 Sets
5-10 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
5-10 Reps
@9
3
Pull-Up (Weighted)
4 Sets
5-10 Reps
@9
4
T-Bar Row
4 Sets
5-10 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6
Skull Crusher
3 Sets
8-12 Reps
@9
Day 2
1
Lying Leg Curl
4 Sets
8-12 Reps
@9
2
Front Squat (Barbell)
4 Sets
5-10 Reps
@9
3
Romanian Deadlift (Barbell)
4 Sets
5-10 Reps
@9
4
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
Day 3
1
Chin-Up (Weighted)
4 Sets
5-10 Reps
@9
2
Seated Row (Cable)
4 Sets
5-10 Reps
@9
3
Bench Press (Dumbbell)
4 Sets
5-10 Reps
@9
4
Chest Fly (Cable)
4 Sets
8-12 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
6
Bayesian Curl
3 Sets
8-12 Reps
@9
Day 4
1
Hack Squat
4 Sets
5-10 Reps
@9
2
Deadlift (Deficit)
4 Sets
5-10 Reps
@9
3
Leg Extension
4 Sets
8-12 Reps
@9
4
Lateral Raise (Cable)
4 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Barbell)
4 Sets
5-10 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
5-10 Reps
@9
3
Pull-Up (Weighted)
4 Sets
5-10 Reps
@9
4
T-Bar Row
4 Sets
5-10 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6
Skull Crusher
3 Sets
8-12 Reps
@9
Day 2
1
Lying Leg Curl
4 Sets
8-12 Reps
@9
2
Front Squat (Barbell)
4 Sets
5-10 Reps
@9
3
Romanian Deadlift (Barbell)
4 Sets
5-10 Reps
@9
4
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
Day 3
1
Chin-Up (Weighted)
4 Sets
5-10 Reps
@9
2
Seated Row (Cable)
4 Sets
5-10 Reps
@9
3
Bench Press (Dumbbell)
4 Sets
5-10 Reps
@9
4
Chest Fly (Cable)
4 Sets
8-12 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
6
Bayesian Curl
3 Sets
8-12 Reps
@9
Day 4
1
Hack Squat
4 Sets
5-10 Reps
@9
2
Deadlift (Deficit)
4 Sets
5-10 Reps
@9
3
Leg Extension
4 Sets
8-12 Reps
@9
4
Lateral Raise (Cable)
4 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
5-10 Reps
@7
2
Incline Bench Press (Dumbbell)
2 Sets
5-10 Reps
@7
3
Pull-Up (Weighted)
2 Sets
5-10 Reps
@7
4
T-Bar Row
2 Sets
5-10 Reps
@7
Day 2
1
Lying Leg Curl
2 Sets
8-12 Reps
@7
2
Front Squat (Barbell)
2 Sets
5-10 Reps
@7
3
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@7
4
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@7
Day 3
1
Chin-Up (Weighted)
2 Sets
5-10 Reps
@7
2
Seated Row (Cable)
2 Sets
5-10 Reps
@7
3
Bench Press (Dumbbell)
2 Sets
5-10 Reps
@7
4
Chest Fly (Cable)
2 Sets
8-12 Reps
@7
Day 4
1
Hack Squat
2 Sets
5-10 Reps
@7
2
Deadlift (Deficit)
2 Sets
5-10 Reps
@7
3
Leg Extension
2 Sets
8-12 Reps
@7
4
Lateral Raise (Cable)
2 Sets
8-12 Reps
@7