Beginner Upper/Lower(1.0)

general bodybuilding. the exercises can be switched out with different variations and the total volume is low on purpose to give room to add more in later weeks if necessary.



this is a rough draft

default

Week 1

Week 2

Add weight the week after you exceed the rep range by 2 reps consistently 

Bench Press (Dumbbell)

Overhead Press (Dumbbell)

Lat Pulldown

Lat Pulldown (Neutral Grip)

Seated Row (Cable)

Tricep Rope Push Down (Cable)

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

Upper A

Bulgarian Split Squat (Dumbbell)

Hamstring Curl

Leg Extension

Romanian Deadlift (Dumbbell)

Calf Raise (Bodyweight)

Lower A

Push Up

Pull-Up (Band)

Single Arm Row (Dumbbell)

Upper B

Squat (Bodyweight)

Lower B

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