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Torso + limb (upper lower)
by Abdirahim Y.
Program Description
Muscle + strength gains Example schedule Mon:torso Tues:limbs Wed:off Thurs:torso Fri:limbs Sat:off Sun:off
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jun 11, 2024 03:39
Last Edited
Jun 14, 2024 02:12
down_app
Week 1
1 / 12 Weeks
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pull-Up (Assisted)
3 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Lateral Raise (Cable)
1 Set
10-15 Reps
6
Upright Row (Cable)
3 Sets
10-15 Reps
7
Standing Calf Raise
1 Set
5 Sets
8-12 Reps
3-5 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Leg Press
3 Sets
12-15 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Leg Curl
2 Sets
10-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 2
1
Squat (Barbell)
3 Sets
4-6 Reps
2
Step-Up (Weighted)
3 Sets
8-12 Reps
3
Single-Leg Leg Curl
3 Sets
8-12 Reps
4
Bayesian Curl
3 Sets
10-15 Reps
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Hammer Curl
3 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
4
Chest Fly (Cable)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
6
Upright Row (Cable)
3 Sets
12-20 Reps
7
Suitcase Carry
2 Sets
1.5 mins
8
Calf Raise (Leg Press)
1 Set
5 Sets
8-12 Reps
3-5 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
4
Chest Fly (Cable)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
6
Upright Row (Cable)
3 Sets
12-20 Reps
7
Suitcase Carry
2 Sets
1.5 mins
Day 2
1
Squat (Barbell)
3 Sets
4-6 Reps
2
Step-Up (Weighted)
3 Sets
8-12 Reps
3
Single-Leg Leg Curl
3 Sets
8-12 Reps
4
Bayesian Curl
3 Sets
10-15 Reps
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Hammer Curl
3 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pull-Up (Assisted)
3 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Lateral Raise (Cable)
1 Set
10-15 Reps
6
Upright Row (Cable)
3 Sets
10-15 Reps
7
Standing Calf Raise
1 Set
5 Sets
8-12 Reps
3-5 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Leg Press
3 Sets
12-15 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Leg Curl
2 Sets
10-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
4
Chest Fly (Cable)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
6
Upright Row (Cable)
3 Sets
12-20 Reps
7
Suitcase Carry
2 Sets
1.5 mins
Day 2
1
Squat (Barbell)
3 Sets
4-6 Reps
2
Step-Up (Weighted)
3 Sets
8-12 Reps
3
Single-Leg Leg Curl
3 Sets
8-12 Reps
4
Bayesian Curl
3 Sets
10-15 Reps
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Hammer Curl
3 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pull-Up (Assisted)
3 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Lateral Raise (Cable)
1 Set
10-15 Reps
6
Upright Row (Cable)
3 Sets
10-15 Reps
7
Standing Calf Raise
1 Set
5 Sets
8-12 Reps
3-5 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Leg Press
3 Sets
12-15 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Leg Curl
2 Sets
10-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
4
Chest Fly (Cable)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
6
Upright Row (Cable)
3 Sets
12-20 Reps
7
Suitcase Carry
2 Sets
1.5 mins
Day 2
1
Squat (Barbell)
3 Sets
4-6 Reps
2
Step-Up (Weighted)
3 Sets
8-12 Reps
3
Single-Leg Leg Curl
3 Sets
8-12 Reps
4
Bayesian Curl
3 Sets
10-15 Reps
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Hammer Curl
3 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pull-Up (Assisted)
3 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Lateral Raise (Cable)
1 Set
10-15 Reps
6
Upright Row (Cable)
3 Sets
10-15 Reps
7
Standing Calf Raise
1 Set
5 Sets
8-12 Reps
3-5 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Leg Press
3 Sets
12-15 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Leg Curl
2 Sets
10-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
4
Chest Fly (Cable)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
6
Upright Row (Cable)
3 Sets
12-20 Reps
7
Suitcase Carry
2 Sets
1.5 mins
Day 2
1
Squat (Barbell)
3 Sets
4-6 Reps
2
Step-Up (Weighted)
3 Sets
8-12 Reps
3
Single-Leg Leg Curl
3 Sets
8-12 Reps
4
Bayesian Curl
3 Sets
10-15 Reps
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Hammer Curl
3 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pull-Up (Assisted)
3 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Lateral Raise (Cable)
1 Set
10-15 Reps
6
Upright Row (Cable)
3 Sets
10-15 Reps
7
Standing Calf Raise
1 Set
5 Sets
8-12 Reps
3-5 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Leg Press
3 Sets
12-15 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Leg Curl
2 Sets
10-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
4
Chest Fly (Cable)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
6
Upright Row (Cable)
3 Sets
12-20 Reps
7
Suitcase Carry
2 Sets
1.5 mins
Day 2
1
Squat (Barbell)
3 Sets
4-6 Reps
2
Step-Up (Weighted)
3 Sets
8-12 Reps
3
Single-Leg Leg Curl
3 Sets
8-12 Reps
4
Bayesian Curl
3 Sets
10-15 Reps
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Hammer Curl
3 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pull-Up (Assisted)
3 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Lateral Raise (Cable)
1 Set
10-15 Reps
6
Upright Row (Cable)
3 Sets
10-15 Reps
7
Standing Calf Raise
1 Set
5 Sets
8-12 Reps
3-5 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Leg Press
3 Sets
12-15 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Leg Curl
2 Sets
10-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
4
Chest Fly (Cable)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
6
Upright Row (Cable)
3 Sets
12-20 Reps
7
Suitcase Carry
2 Sets
1.5 mins
Day 2
1
Squat (Barbell)
3 Sets
4-6 Reps
2
Step-Up (Weighted)
3 Sets
8-12 Reps
3
Single-Leg Leg Curl
3 Sets
8-12 Reps
4
Bayesian Curl
3 Sets
10-15 Reps
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Hammer Curl
3 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pull-Up (Assisted)
3 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Lateral Raise (Cable)
1 Set
10-15 Reps
6
Upright Row (Cable)
3 Sets
10-15 Reps
7
Standing Calf Raise
1 Set
5 Sets
8-12 Reps
3-5 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Leg Press
3 Sets
12-15 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Leg Curl
2 Sets
10-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
4
Chest Fly (Cable)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
6
Upright Row (Cable)
3 Sets
12-20 Reps
7
Suitcase Carry
2 Sets
1.5 mins
Day 2
1
Squat (Barbell)
3 Sets
4-6 Reps
2
Step-Up (Weighted)
3 Sets
8-12 Reps
3
Single-Leg Leg Curl
3 Sets
8-12 Reps
4
Bayesian Curl
3 Sets
10-15 Reps
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Hammer Curl
3 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pull-Up (Assisted)
3 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Lateral Raise (Cable)
1 Set
10-15 Reps
6
Upright Row (Cable)
3 Sets
10-15 Reps
7
Standing Calf Raise
1 Set
5 Sets
8-12 Reps
3-5 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Leg Press
3 Sets
12-15 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Leg Curl
2 Sets
10-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
4
Chest Fly (Cable)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
6
Upright Row (Cable)
3 Sets
12-20 Reps
7
Suitcase Carry
2 Sets
1.5 mins
Day 2
1
Squat (Barbell)
3 Sets
4-6 Reps
2
Step-Up (Weighted)
3 Sets
8-12 Reps
3
Single-Leg Leg Curl
3 Sets
8-12 Reps
4
Bayesian Curl
3 Sets
10-15 Reps
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Hammer Curl
3 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pull-Up (Assisted)
3 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Lateral Raise (Cable)
1 Set
10-15 Reps
6
Upright Row (Cable)
3 Sets
10-15 Reps
7
Standing Calf Raise
1 Set
5 Sets
8-12 Reps
3-5 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Leg Press
3 Sets
12-15 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Leg Curl
2 Sets
10-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
4
Chest Fly (Cable)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
6
Upright Row (Cable)
3 Sets
12-20 Reps
7
Suitcase Carry
2 Sets
1.5 mins
Day 2
1
Squat (Barbell)
3 Sets
4-6 Reps
2
Step-Up (Weighted)
3 Sets
8-12 Reps
3
Single-Leg Leg Curl
3 Sets
8-12 Reps
4
Bayesian Curl
3 Sets
10-15 Reps
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Hammer Curl
3 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pull-Up (Assisted)
3 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Lateral Raise (Cable)
1 Set
10-15 Reps
6
Upright Row (Cable)
3 Sets
10-15 Reps
7
Standing Calf Raise
1 Set
5 Sets
8-12 Reps
3-5 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Leg Press
3 Sets
12-15 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Leg Curl
2 Sets
10-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
4
Chest Fly (Cable)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
6
Upright Row (Cable)
3 Sets
12-20 Reps
7
Suitcase Carry
2 Sets
1.5 mins
Day 2
1
Squat (Barbell)
3 Sets
4-6 Reps
2
Step-Up (Weighted)
3 Sets
8-12 Reps
3
Single-Leg Leg Curl
3 Sets
8-12 Reps
4
Bayesian Curl
3 Sets
10-15 Reps
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Hammer Curl
3 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pull-Up (Assisted)
3 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Lateral Raise (Cable)
1 Set
10-15 Reps
6
Upright Row (Cable)
3 Sets
10-15 Reps
7
Standing Calf Raise
1 Set
5 Sets
8-12 Reps
3-5 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Leg Press
3 Sets
12-15 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Leg Curl
2 Sets
10-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
4
Chest Fly (Cable)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
6
Upright Row (Cable)
3 Sets
12-20 Reps
7
Suitcase Carry
2 Sets
1.5 mins
Day 2
1
Squat (Barbell)
3 Sets
4-6 Reps
2
Step-Up (Weighted)
3 Sets
8-12 Reps
3
Single-Leg Leg Curl
3 Sets
8-12 Reps
4
Bayesian Curl
3 Sets
10-15 Reps
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
6
Hammer Curl
3 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pull-Up (Assisted)
3 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Lateral Raise (Cable)
1 Set
10-15 Reps
6
Upright Row (Cable)
3 Sets
10-15 Reps
7
Standing Calf Raise
1 Set
5 Sets
8-12 Reps
3-5 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Leg Press
3 Sets
12-15 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Leg Curl
2 Sets
10-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps