Upper Lower

by Michael J.

Program Description

Upper Lower Split

Program Overview

Level
Intermediate, Novice
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Apr 12, 2025 01:07
Last Edited
May 08, 2025 11:28

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WEEK 1

Day 1

1

Incline Bench Press (Barbell)

1

1

3-6 reps

6-9 reps

-

-

2

Chest Press (Machine)

1

1

3-6 reps

6-9 reps

-

-

3

Lat Pulldown (Close Grip)

1

1

6-9 reps

9-12 reps

-

-

4

Chest Supported Row (Machine)

1

1

3-6 reps

6-9 reps

-

-

5

Shoulder Press (Machine)

1

1

3-6 reps

6-9 reps

-

-

6

Lateral Raise (Dumbbell)

1

8-12 reps

-

7

Hammer Curl (Dumbbell)

1

1

6-9 reps

9-12 reps

-

-

8

Skull Crusher (Dumbbell)

1

1

6-9 reps

9-12 reps

-

-

Day 2

1

Trap Bar Deadlift

1

1

3-6 reps

6-9 reps

-

-

2

Bulgarian Split Squat (Dumbbell)

1

1

6-9 reps

9-12 reps

-

-

3

Squat (Barbell)

1

6-10 reps

-

4

Step-Up (Weighted)

1

1

6-9 reps

9-12 reps

-

-

5

Decline Crunch (Weighted)

1

1

6-9 reps

9-12 reps

-

-

Day 3

1

Back Extension (Weighted)

1

1

3-6 reps

6-9 reps

-

-

2

Squat (Barbell)

1

6-10 reps

-

3

Lying Leg Curl

1

1

6-9 reps

9-12 reps

-

-

4

Step-Up (Weighted)

1

1

6-9 reps

9-12 reps

-

-

5

Leg Raise (Captain's Chair)

2

9-12 reps

-

Day 4

1

Incline Bench Press (Dumbbell)

1

1

3-6 reps

6-9 reps

-

-

2

Pull-Up (Assisted)

1

1

3-6 reps

6-9 reps

-

-

3

Seated Shoulder Press (Dumbbell)

1

1

6-9 reps

9-12 reps

-

-

4

Lateral Raise (Dumbbell)

1

8-12 reps

-

5

Preacher Curl (EZ Bar)

1

1

6-9 reps

9-12 reps

-

-

6

Bicep Curl (Cable)

1

1

6-9 reps

9-12 reps

-

-

7

JM Press (Smith Machine)

1

1

6-9 reps

9-12 reps

-

-

8

Tricep Pushdown (Cable)

1

1

6-9 reps

9-12 reps

-

-

Day 1

1

Incline Bench Press (Barbell)

1 Set

1 Set

3-6 Reps

6-9 Reps

-

-

2

Chest Press (Machine)

1 Set

1 Set

3-6 Reps

6-9 Reps

-

-

3

Lat Pulldown (Close Grip)

1 Set

1 Set

6-9 Reps

9-12 Reps

-

-

4

Chest Supported Row (Machine)

1 Set

1 Set

3-6 Reps

6-9 Reps

-

-

5

Shoulder Press (Machine)

1 Set

1 Set

3-6 Reps

6-9 Reps

-

-

6

Lateral Raise (Dumbbell)

1 Set

8-12 Reps

-

7

Hammer Curl (Dumbbell)

1 Set

1 Set

6-9 Reps

9-12 Reps

-

-

8

Skull Crusher (Dumbbell)

1 Set

1 Set

6-9 Reps

9-12 Reps

-

-

Day 2

1

Trap Bar Deadlift

1 Set

1 Set

3-6 Reps

6-9 Reps

-

-

2

Bulgarian Split Squat (Dumbbell)

1 Set

1 Set

6-9 Reps

9-12 Reps

-

-

3

Squat (Barbell)

1 Set

6-10 Reps

-

4

Step-Up (Weighted)

1 Set

1 Set

6-9 Reps

9-12 Reps

-

-

5

Decline Crunch (Weighted)

1 Set

1 Set

6-9 Reps

9-12 Reps

-

-

Day 3

1

Back Extension (Weighted)

1 Set

1 Set

3-6 Reps

6-9 Reps

-

-

2

Squat (Barbell)

1 Set

6-10 Reps

-

3

Lying Leg Curl

1 Set

1 Set

6-9 Reps

9-12 Reps

-

-

4

Step-Up (Weighted)

1 Set

1 Set

6-9 Reps

9-12 Reps

-

-

5

Leg Raise (Captain's Chair)

2 Sets

9-12 Reps

-

Day 4

1

Incline Bench Press (Dumbbell)

1 Set

1 Set

3-6 Reps

6-9 Reps

-

-

2

Pull-Up (Assisted)

1 Set

1 Set

3-6 Reps

6-9 Reps

-

-

3

Seated Shoulder Press (Dumbbell)

1 Set

1 Set

6-9 Reps

9-12 Reps

-

-

4

Lateral Raise (Dumbbell)

1 Set

8-12 Reps

-

5

Preacher Curl (EZ Bar)

1 Set

1 Set

6-9 Reps

9-12 Reps

-

-

6

Bicep Curl (Cable)

1 Set

1 Set

6-9 Reps

9-12 Reps

-

-

7

JM Press (Smith Machine)

1 Set

1 Set

6-9 Reps

9-12 Reps

-

-

8

Tricep Pushdown (Cable)

1 Set

1 Set

6-9 Reps

9-12 Reps

-

-