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upper lower summertime
by Nico
Program Description
Hypertrophy
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
50 minutes
Created
Jun 07, 2024 08:18
Last Edited
Jun 16, 2024 05:37
down_app
Week 1
1 / 12 Weeks
Day 1
1
Leg Extension
3 Sets
12 Reps
@8
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Leg Press
3 Sets
12 Reps
@10
4
Hack Squat
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
20 Reps
@10
6
Lateral Raise (Machine)
3 Sets
25 Reps
@9
Day 3
1
Stiff Leg Deadlift
3 Sets
10 Reps
@8
2
Hack Squat
3 Sets
10 Reps
@8
3
Leg Curl
3 Sets
15 Reps
@8
4
Face Pull
3 Sets
15 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
25 Reps
@8
Day 4
1
Chin-Up (Bodyweight)
3 Sets
10 Reps
@3
2
Bench Press (Barbell)
3 Sets
10 Reps
@9
3A
Barbell Row
2 Sets
10 Reps
@8
3B
Overhead Press (Machine)
2 Sets
10 Reps
@8
4A
Lying Tricep Extension (Barbell)
1 Set
12 Reps
@9
4B
Bicep Curl (Dumbbell)
1 Set
12 Reps
@9
5A
Lying Tricep Extension (Barbell)
1 Set
12 Reps
@9
5B
Bicep Curl (Dumbbell)
1 Set
12 Reps
@9
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
T-Bar Row
3 Sets
10 Reps
@8
3
Bench Press (Smith Machine)
2 Sets
10 Reps
@10
4
Lat Pulldown (Neutral Grip)
2 Sets
10 Reps
@9
5A
Tricep Extension (Cable)
1 Set
15 Reps
@9
5B
Bicep Curl (Cable)
1 Set
15 Reps
@9
6A
Tricep Extension (Cable)
1 Set
15 Reps
@10
6B
Bicep Curl (Cable)
1 Set
15 Reps
@10
Day 1
1
Leg Extension
3 Sets
12 Reps
@8
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Leg Press
3 Sets
12 Reps
@10
4
Hack Squat
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
20 Reps
@10
6
Lateral Raise (Machine)
3 Sets
25 Reps
@9
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
3 Reps
@10
3
T-Bar Row
3 Sets
10 Reps
@8
4
Bench Press (Smith Machine)
2 Sets
10 Reps
@10
5A
Tricep Extension (Cable)
1 Set
15 Reps
@10
5B
Bicep Curl (Cable)
1 Set
15 Reps
@10
6A
Tricep Extension (Cable)
1 Set
15 Reps
@9
6B
Bicep Curl (Cable)
1 Set
15 Reps
@9
Day 3
1
Stiff Leg Deadlift
3 Sets
10 Reps
@8
2
Hack Squat
3 Sets
10 Reps
@8
3
Leg Curl
3 Sets
15 Reps
@8
4
Face Pull
3 Sets
15 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
25 Reps
@8
Day 4
1
Chin-Up (Bodyweight)
3 Sets
10 Reps
@3
2
Dip (Weighted)
3 Sets
10 Reps
@10
3
Barbell Row
2 Sets
10 Reps
@8
4
Overhead Press (Machine)
3 Sets
10 Reps
@8
5A
Lying Tricep Extension (Barbell)
1 Set
12 Reps
@9
5B
Bicep Curl (Dumbbell)
1 Set
12 Reps
@9
6A
Lying Tricep Extension (Barbell)
1 Set
12 Reps
@9
6B
Bicep Curl (Dumbbell)
1 Set
12 Reps
@9
Day 1
1
Leg Extension
3 Sets
12 Reps
@8
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Leg Press
3 Sets
12 Reps
@10
4
Hack Squat
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
20 Reps
@10
6
Lateral Raise (Machine)
3 Sets
25 Reps
@9
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
3 Reps
@10
3
T-Bar Row
3 Sets
10 Reps
@8
4
Bench Press (Smith Machine)
2 Sets
10 Reps
@10
5A
Tricep Extension (Cable)
1 Set
15 Reps
@10
5B
Bicep Curl (Cable)
1 Set
15 Reps
@10
6A
Tricep Extension (Cable)
1 Set
15 Reps
@9
6B
Bicep Curl (Cable)
1 Set
15 Reps
@9
Day 3
1
Stiff Leg Deadlift
3 Sets
10 Reps
@8
2
Hack Squat
3 Sets
10 Reps
@8
3
Leg Curl
3 Sets
15 Reps
@8
4
Face Pull
3 Sets
15 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
25 Reps
@8
Day 4
1
Chin-Up (Bodyweight)
3 Sets
10 Reps
@3
2
Dip (Weighted)
3 Sets
10 Reps
@10
3
Barbell Row
2 Sets
10 Reps
@8
4
Overhead Press (Machine)
3 Sets
10 Reps
@8
5A
Lying Tricep Extension (Barbell)
1 Set
12 Reps
@9
5B
Bicep Curl (Dumbbell)
1 Set
12 Reps
@9
6A
Lying Tricep Extension (Barbell)
1 Set
12 Reps
@9
6B
Bicep Curl (Dumbbell)
1 Set
12 Reps
@9
Day 1
1
Leg Extension
3 Sets
12 Reps
@8
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Leg Press
3 Sets
12 Reps
@10
4
Hack Squat
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
20 Reps
@10
6
Lateral Raise (Machine)
3 Sets
25 Reps
@9
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
3 Reps
@10
3
T-Bar Row
3 Sets
10 Reps
@8
4
Bench Press (Smith Machine)
2 Sets
10 Reps
@10
5A
Tricep Extension (Cable)
1 Set
15 Reps
@10
5B
Bicep Curl (Cable)
1 Set
15 Reps
@10
6A
Tricep Extension (Cable)
1 Set
15 Reps
@9
6B
Bicep Curl (Cable)
1 Set
15 Reps
@9
Day 3
1
Stiff Leg Deadlift
3 Sets
10 Reps
@8
2
Hack Squat
3 Sets
10 Reps
@8
3
Leg Curl
3 Sets
15 Reps
@8
4
Face Pull
3 Sets
15 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
25 Reps
@8
Day 4
1
Chin-Up (Bodyweight)
3 Sets
10 Reps
@3
2
Dip (Weighted)
3 Sets
10 Reps
@10
3
Barbell Row
2 Sets
10 Reps
@8
4
Overhead Press (Machine)
3 Sets
10 Reps
@8
5A
Lying Tricep Extension (Barbell)
1 Set
12 Reps
@9
5B
Bicep Curl (Dumbbell)
1 Set
12 Reps
@9
6A
Lying Tricep Extension (Barbell)
1 Set
12 Reps
@9
6B
Bicep Curl (Dumbbell)
1 Set
12 Reps
@9
Day 1
1
Leg Extension
3 Sets
12 Reps
@8
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Leg Press
3 Sets
12 Reps
@10
4
Hack Squat
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
20 Reps
@10
6
Lateral Raise (Machine)
3 Sets
25 Reps
@9
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
3 Reps
@10
3
T-Bar Row
3 Sets
10 Reps
@8
4
Bench Press (Smith Machine)
2 Sets
10 Reps
@10
5A
Tricep Extension (Cable)
1 Set
15 Reps
@10
5B
Bicep Curl (Cable)
1 Set
15 Reps
@10
6A
Tricep Extension (Cable)
1 Set
15 Reps
@9
6B
Bicep Curl (Cable)
1 Set
15 Reps
@9
Day 3
1
Stiff Leg Deadlift
3 Sets
10 Reps
@8
2
Hack Squat
3 Sets
10 Reps
@8
3
Leg Curl
3 Sets
15 Reps
@8
4
Face Pull
3 Sets
15 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
25 Reps
@8
Day 4
1
Chin-Up (Bodyweight)
3 Sets
10 Reps
@3
2
Dip (Weighted)
3 Sets
10 Reps
@10
3
Barbell Row
2 Sets
10 Reps
@8
4
Overhead Press (Machine)
3 Sets
10 Reps
@8
5A
Lying Tricep Extension (Barbell)
1 Set
12 Reps
@9
5B
Bicep Curl (Dumbbell)
1 Set
12 Reps
@9
6A
Lying Tricep Extension (Barbell)
1 Set
12 Reps
@9
6B
Bicep Curl (Dumbbell)
1 Set
12 Reps
@9
Day 1
1
Leg Extension
3 Sets
12 Reps
@8
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Leg Press
3 Sets
12 Reps
@10
4
Hack Squat
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
20 Reps
@10
6
Lateral Raise (Machine)
3 Sets
25 Reps
@9
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
3 Reps
@10
3
T-Bar Row
3 Sets
10 Reps
@8
4
Bench Press (Smith Machine)
2 Sets
10 Reps
@10
5A
Tricep Extension (Cable)
1 Set
15 Reps
@10
5B
Bicep Curl (Cable)
1 Set
15 Reps
@10
6A
Tricep Extension (Cable)
1 Set
15 Reps
@9
6B
Bicep Curl (Cable)
1 Set
15 Reps
@9
Day 3
1
Stiff Leg Deadlift
3 Sets
10 Reps
@8
2
Hack Squat
3 Sets
10 Reps
@8
3
Leg Curl
3 Sets
15 Reps
@8
4
Face Pull
3 Sets
15 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
25 Reps
@8
Day 4
1
Chin-Up (Bodyweight)
3 Sets
10 Reps
@3
2
Dip (Weighted)
3 Sets
10 Reps
@10
3
Barbell Row
2 Sets
10 Reps
@8
4
Overhead Press (Machine)
3 Sets
10 Reps
@8
5A
Lying Tricep Extension (Barbell)
1 Set
12 Reps
@9
5B
Bicep Curl (Dumbbell)
1 Set
12 Reps
@9
6A
Lying Tricep Extension (Barbell)
1 Set
12 Reps
@9
6B
Bicep Curl (Dumbbell)
1 Set
12 Reps
@9
Day 1
1
Leg Extension
3 Sets
12 Reps
@8
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Leg Press
3 Sets
12 Reps
@10
4
Hack Squat
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
20 Reps
@10
6
Lateral Raise (Machine)
3 Sets
25 Reps
@9
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
3 Reps
@10
3
T-Bar Row
3 Sets
10 Reps
@8
4
Bench Press (Smith Machine)
2 Sets
10 Reps
@10
5A
Tricep Extension (Cable)
1 Set
15 Reps
@10
5B
Bicep Curl (Cable)
1 Set
15 Reps
@10
6A
Tricep Extension (Cable)
1 Set
15 Reps
@9
6B
Bicep Curl (Cable)
1 Set
15 Reps
@9
Day 3
1
Stiff Leg Deadlift
3 Sets
10 Reps
@8
2
Hack Squat
3 Sets
10 Reps
@8
3
Leg Curl
3 Sets
15 Reps
@8
4
Face Pull
3 Sets
15 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
25 Reps
@8
Day 4
1
Chin-Up (Bodyweight)
3 Sets
10 Reps
@3
2
Dip (Weighted)
3 Sets
10 Reps
@10
3
Barbell Row
2 Sets
10 Reps
@8
4
Overhead Press (Machine)
3 Sets
10 Reps
@8
5A
Lying Tricep Extension (Barbell)
1 Set
12 Reps
@9
5B
Bicep Curl (Dumbbell)
1 Set
12 Reps
@9
6A
Lying Tricep Extension (Barbell)
1 Set
12 Reps
@9
6B
Bicep Curl (Dumbbell)
1 Set
12 Reps
@9
Day 1
1
Leg Extension
3 Sets
12 Reps
@8
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Leg Press
3 Sets
12 Reps
@10
4
Hack Squat
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
20 Reps
@10
6
Lateral Raise (Machine)
3 Sets
25 Reps
@9
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
3 Reps
@10
3
T-Bar Row
3 Sets
10 Reps
@8
4
Bench Press (Smith Machine)
2 Sets
10 Reps
@10
5A
Tricep Extension (Cable)
1 Set
15 Reps
@10
5B
Bicep Curl (Cable)
1 Set
15 Reps
@10
6A
Tricep Extension (Cable)
1 Set
15 Reps
@9
6B
Bicep Curl (Cable)
1 Set
15 Reps
@9
Day 3
1
Stiff Leg Deadlift
3 Sets
10 Reps
@8
2
Hack Squat
3 Sets
10 Reps
@8
3
Leg Curl
3 Sets
15 Reps
@8
4
Face Pull
3 Sets
15 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
25 Reps
@8
Day 4
1
Chin-Up (Bodyweight)
3 Sets
10 Reps
@3
2
Dip (Weighted)
3 Sets
10 Reps
@10
3
Barbell Row
2 Sets
10 Reps
@8
4
Overhead Press (Machine)
3 Sets
10 Reps
@8
5A
Lying Tricep Extension (Barbell)
1 Set
12 Reps
@9
5B
Bicep Curl (Dumbbell)
1 Set
12 Reps
@9
6A
Lying Tricep Extension (Barbell)
1 Set
12 Reps
@9
6B
Bicep Curl (Dumbbell)
1 Set
12 Reps
@9
Day 1
1
Leg Extension
3 Sets
12 Reps
@8
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Leg Press
3 Sets
12 Reps
@10
4
Hack Squat
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
20 Reps
@10
6
Lateral Raise (Machine)
3 Sets
25 Reps
@9
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
3 Reps
@10
3
T-Bar Row
3 Sets
10 Reps
@8
4
Bench Press (Smith Machine)
2 Sets
10 Reps
@10
5A
Tricep Extension (Cable)
1 Set
15 Reps
@10
5B
Bicep Curl (Cable)
1 Set
15 Reps
@10
6A
Tricep Extension (Cable)
1 Set
15 Reps
@9
6B
Bicep Curl (Cable)
1 Set
15 Reps
@9
Day 3
1
Stiff Leg Deadlift
3 Sets
10 Reps
@8
2
Hack Squat
3 Sets
10 Reps
@8
3
Leg Curl
3 Sets
15 Reps
@8
4
Face Pull
3 Sets
15 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
25 Reps
@8
Day 4
1
Chin-Up (Bodyweight)
3 Sets
10 Reps
@3
2
Dip (Weighted)
3 Sets
10 Reps
@10
3
Barbell Row
2 Sets
10 Reps
@8
4
Overhead Press (Machine)
3 Sets
10 Reps
@8
5A
Lying Tricep Extension (Barbell)
1 Set
12 Reps
@9
5B
Bicep Curl (Dumbbell)
1 Set
12 Reps
@9
6A
Lying Tricep Extension (Barbell)
1 Set
12 Reps
@9
6B
Bicep Curl (Dumbbell)
1 Set
12 Reps
@9
Day 1
1
Leg Extension
3 Sets
12 Reps
@8
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Leg Press
3 Sets
12 Reps
@10
4
Hack Squat
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
20 Reps
@10
6
Lateral Raise (Machine)
3 Sets
25 Reps
@9
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
3 Reps
@10
3
T-Bar Row
3 Sets
10 Reps
@8
4
Bench Press (Smith Machine)
2 Sets
10 Reps
@10
5A
Tricep Extension (Cable)
1 Set
15 Reps
@10
5B
Bicep Curl (Cable)
1 Set
15 Reps
@10
6A
Tricep Extension (Cable)
1 Set
15 Reps
@9
6B
Bicep Curl (Cable)
1 Set
15 Reps
@9
Day 3
1
Stiff Leg Deadlift
3 Sets
10 Reps
@8
2
Hack Squat
3 Sets
10 Reps
@8
3
Leg Curl
3 Sets
15 Reps
@8
4
Face Pull
3 Sets
15 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
25 Reps
@8
Day 4
1
Chin-Up (Bodyweight)
3 Sets
10 Reps
@3
2
Dip (Weighted)
3 Sets
10 Reps
@10
3
Barbell Row
2 Sets
10 Reps
@8
4
Overhead Press (Machine)
3 Sets
10 Reps
@8
5A
Lying Tricep Extension (Barbell)
1 Set
12 Reps
@9
5B
Bicep Curl (Dumbbell)
1 Set
12 Reps
@9
6A
Lying Tricep Extension (Barbell)
1 Set
12 Reps
@9
6B
Bicep Curl (Dumbbell)
1 Set
12 Reps
@9
Day 1
1
Leg Extension
3 Sets
12 Reps
@8
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Leg Press
3 Sets
12 Reps
@10
4
Hack Squat
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
20 Reps
@10
6
Lateral Raise (Machine)
3 Sets
25 Reps
@9
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
3 Reps
@10
3
T-Bar Row
3 Sets
10 Reps
@8
4
Bench Press (Smith Machine)
2 Sets
10 Reps
@10
5A
Tricep Extension (Cable)
1 Set
15 Reps
@10
5B
Bicep Curl (Cable)
1 Set
15 Reps
@10
6A
Tricep Extension (Cable)
1 Set
15 Reps
@9
6B
Bicep Curl (Cable)
1 Set
15 Reps
@9
Day 3
1
Stiff Leg Deadlift
3 Sets
10 Reps
@8
2
Hack Squat
3 Sets
10 Reps
@8
3
Leg Curl
3 Sets
15 Reps
@8
4
Face Pull
3 Sets
15 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
25 Reps
@8
Day 4
1
Chin-Up (Bodyweight)
3 Sets
10 Reps
@3
2
Dip (Weighted)
3 Sets
10 Reps
@10
3
Barbell Row
2 Sets
10 Reps
@8
4
Overhead Press (Machine)
3 Sets
10 Reps
@8
5A
Lying Tricep Extension (Barbell)
1 Set
12 Reps
@9
5B
Bicep Curl (Dumbbell)
1 Set
12 Reps
@9
6A
Lying Tricep Extension (Barbell)
1 Set
12 Reps
@9
6B
Bicep Curl (Dumbbell)
1 Set
12 Reps
@9
Day 1
1
Leg Extension
3 Sets
12 Reps
@8
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Leg Press
3 Sets
12 Reps
@10
4
Hack Squat
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
20 Reps
@10
6
Lateral Raise (Machine)
3 Sets
25 Reps
@9
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
3 Reps
@10
3
T-Bar Row
3 Sets
10 Reps
@8
4
Bench Press (Smith Machine)
2 Sets
10 Reps
@10
5A
Tricep Extension (Cable)
1 Set
15 Reps
@10
5B
Bicep Curl (Cable)
1 Set
15 Reps
@10
6A
Tricep Extension (Cable)
1 Set
15 Reps
@9
6B
Bicep Curl (Cable)
1 Set
15 Reps
@9
Day 3
1
Stiff Leg Deadlift
3 Sets
10 Reps
@8
2
Hack Squat
3 Sets
10 Reps
@8
3
Leg Curl
3 Sets
15 Reps
@8
4
Face Pull
3 Sets
15 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
25 Reps
@8
Day 4
1
Chin-Up (Bodyweight)
3 Sets
10 Reps
@3
2
Dip (Weighted)
3 Sets
10 Reps
@10
3
Barbell Row
2 Sets
10 Reps
@8
4
Overhead Press (Machine)
3 Sets
10 Reps
@8
5A
Lying Tricep Extension (Barbell)
1 Set
12 Reps
@9
5B
Bicep Curl (Dumbbell)
1 Set
12 Reps
@9
6A
Lying Tricep Extension (Barbell)
1 Set
12 Reps
@9
6B
Bicep Curl (Dumbbell)
1 Set
12 Reps
@9