Program Description
Ts is fye run ts if u tryna get built.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedNov 04, 2024 08:35
- Last EditedJun 18, 2025 10:27

Summary
Transform your physique with the **8 Week Upper Lower** program, designed for those ready to commit to a balanced strength training routine. Over the course of 8 weeks, you'll hit the gym 4 days a week, alternating between upper and lower body workouts that incorporate foundational lifts like the bench press, squats, and deadlifts. Each session is carefully structured to maximize muscle engagement and promote growth, ensuring you build strength and definition efficiently. Get ready to elevate your training and achieve your fitness goals!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
14 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
14 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
14 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
14 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press
4
12 reps
-
4
Leg Curl
4
10 reps
-
5
Standing Calf Raise
4
14 reps
-
6
Hanging Leg Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press
4
12 reps
-
4
Leg Curl
4
10 reps
-
5
Standing Calf Raise
4
14 reps
-
6
Hanging Leg Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press
4
12 reps
-
4
Leg Curl
4
10 reps
-
5
Standing Calf Raise
4
14 reps
-
6
Hanging Leg Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press
4
12 reps
-
4
Leg Curl
4
10 reps
-
5
Standing Calf Raise
4
14 reps
-
6
Hanging Leg Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Hammer Curl
3
10 reps
-
7
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Hammer Curl
3
10 reps
-
7
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Hammer Curl
3
10 reps
-
7
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Hammer Curl
3
10 reps
-
7
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
3
Chest Fly (Machine)
4
12 reps
-
4
Chest Supported Row (Machine)
4
8 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Hammer Curl
4
10 reps
-
7
French Press
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
3
Chest Fly (Machine)
4
12 reps
-
4
Chest Supported Row (Machine)
4
8 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Hammer Curl
4
10 reps
-
7
French Press
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
3
Chest Fly (Machine)
4
12 reps
-
4
Chest Supported Row (Machine)
4
8 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Hammer Curl
4
10 reps
-
7
French Press
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
3
Chest Fly (Machine)
4
12 reps
-
4
Chest Supported Row (Machine)
4
8 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Hammer Curl
4
10 reps
-
7
French Press
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Good Morning
3
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Ab Roller
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Good Morning
3
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Ab Roller
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Good Morning
3
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Ab Roller
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Good Morning
3
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Ab Roller
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Extension
4
12 reps
-
4
Good Morning
4
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Ab Roller
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Extension
4
12 reps
-
4
Good Morning
4
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Ab Roller
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Extension
4
12 reps
-
4
Good Morning
4
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Ab Roller
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Extension
4
12 reps
-
4
Good Morning
4
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Ab Roller
4
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
8 Reps
-
2
Lat Pulldown4 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
8 Reps
-
4
Seated Row (Cable)3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)4 Sets
12 Reps
-
6
Bicep Curl (EZ Bar)3 Sets
10 Reps
-
7
Tricep Pushdown (Cable)3 Sets
10 Reps
-
Day 2
1
Squat (Barbell)4 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
10 Reps
-
3
Leg Press3 Sets
12 Reps
-
4
Leg Curl3 Sets
10 Reps
-
5
Standing Calf Raise4 Sets
14 Reps
-
6
Hanging Leg Raise3 Sets
10 Reps
-
Day 3
1
Incline Bench Press (Barbell)4 Sets
8 Reps
-
2
Pull-Up (Weighted)4 Sets
8 Reps
-
3
Chest Fly (Machine)3 Sets
12 Reps
-
4
Chest Supported Row (Machine)3 Sets
8 Reps
-
5
Rear Delt Fly (Dumbbell)4 Sets
12 Reps
-
6
Hammer Curl3 Sets
10 Reps
-
7
French Press3 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)4 Sets
6 Reps
-
2
Hack Squat3 Sets
10 Reps
-
3
Leg Extension3 Sets
12 Reps
-
4
Good Morning3 Sets
8 Reps
-
5
Standing Calf Raise4 Sets
12 Reps
-
6
Ab Roller3 Sets
10 Reps
-