Program Description
An upper lower program that focuses on compounds for both strength and hypertrophy purposes. You can take a deload after after 8 weeks and repeat the cycle. There are no strict rep ranges, just make sure to hit each muscle with 9-12 in a week.
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalBodybuilding, Powerbuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJun 12, 2025 08:25
- Last EditedJun 18, 2025 10:06

Summary
Unleash your potential with the Silly Kitty Upper Lower program, a dynamic 8-week training plan designed for those ready to elevate their strength and physique. Comprising four workouts per week, this program balances upper and lower body exercises, utilizing a mix of barbells, dumbbells, and machines to target all major muscle groups. Each session is structured for optimal progression, ensuring you build muscle and improve your performance efficiently. Get ready to transform your training routine and see real results!
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)
3
-
2
Pendlay Row
3
-
3
Shoulder Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pendlay Row
3
-
3
Shoulder Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pendlay Row
3
-
3
Shoulder Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pendlay Row
3
-
3
Shoulder Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pendlay Row
3
-
3
Shoulder Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pendlay Row
3
-
3
Shoulder Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pendlay Row
3
-
3
Shoulder Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pendlay Row
3
-
3
Shoulder Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5
Overhead Tricep Extension (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Squat (Barbell)
3
-
3
Back Extension (Weighted)
3
-
4
Leg Extension
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Preacher Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Squat (Barbell)
3
-
3
Back Extension (Weighted)
3
-
4
Leg Extension
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Preacher Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Squat (Barbell)
3
-
3
Back Extension (Weighted)
3
-
4
Leg Extension
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Preacher Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Squat (Barbell)
3
-
3
Back Extension (Weighted)
3
-
4
Leg Extension
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Preacher Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Squat (Barbell)
3
-
3
Back Extension (Weighted)
3
-
4
Leg Extension
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Preacher Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Squat (Barbell)
3
-
3
Back Extension (Weighted)
3
-
4
Leg Extension
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Preacher Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Squat (Barbell)
3
-
3
Back Extension (Weighted)
3
-
4
Leg Extension
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Preacher Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Squat (Barbell)
3
-
3
Back Extension (Weighted)
3
-
4
Leg Extension
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Preacher Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Pec Fly (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Pec Fly (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Pec Fly (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Pec Fly (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Pec Fly (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Pec Fly (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Pec Fly (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Pec Fly (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Hamstring Curl
3
-
5
Seated Dumbbell Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Hamstring Curl
3
-
5
Seated Dumbbell Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Hamstring Curl
3
-
5
Seated Dumbbell Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Hamstring Curl
3
-
5
Seated Dumbbell Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Hamstring Curl
3
-
5
Seated Dumbbell Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Hamstring Curl
3
-
5
Seated Dumbbell Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Hamstring Curl
3
-
5
Seated Dumbbell Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Hamstring Curl
3
-
5
Seated Dumbbell Curl
3
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
-
2
Pendlay Row3 Sets
-
3
Shoulder Press (Machine)3 Sets
-
4
Pec Deck (Machine)3 Sets
-
5
Overhead Tricep Extension (Dumbbell)3 Sets
-
Day 2
1
Lat Pulldown3 Sets
-
2
Squat (Barbell)3 Sets
-
3
Back Extension (Weighted)3 Sets
-
4
Leg Extension3 Sets
-
5
Lateral Raise (Dumbbell)3 Sets
-
6
Preacher Curl (Dumbbell)3 Sets
-
Day 3
1
Overhead Press (Barbell)3 Sets
-
2
Chest Supported Row (Dumbbell)3 Sets
-
3
Incline Bench Press (Dumbbell)3 Sets
-
4
Lateral Raise (Cable)3 Sets
-
5
Skull Crusher (Dumbbell)3 Sets
-
6
Pec Fly (Dumbbell)3 Sets
-
Day 4
1
Chin-Up (Bodyweight)3 Sets
-
2
Romanian Deadlift (Barbell)3 Sets
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
-
4
Hamstring Curl3 Sets
-
5
Seated Dumbbell Curl3 Sets
-