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Beginners Guide to Aesthetics : 5 day upper lower
by Adam M.
95 athletes joined
Program Description
This program is beginner friendly upper lower, 5 days a week, 3 upper and 2 lower. Most beginners hate training legs so it’s low volume on legs. Moderate volume on upper body. Emphasis on chest back and shoulders with adequate arm volume for a proportionate physique. Pushing and raising and curling (other than leg curls) exercises should be slow on way down and fast on way up Pulling should be fast on way down and slow on.way up Don’t forget to progressively overload
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jan 23, 2024 03:29
Last Edited
Jun 14, 2024 09:54
down_app
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Lat Pulldown
4 Sets
5-10 Reps
@10
3A
Lateral Raise (Dumbbell)
3 Sets
7-12 Reps
@10
3B
Hammer Curl
3 Sets
5-10 Reps
@10
4A
Face Pull
3 Sets
8-15 Reps
@10
4B
Tricep Rope Push Down (Cable)
3 Sets
5-8 Reps
@10
Day 2
1
Leg Curl
4 Sets
6-12 Reps
@10
2
Leg Press (45 Degrees)
4 Sets
5-7 Reps
@10
3
Leg Extension
2 Sets
5-8 Reps
@10
4
Decline Crunch (Weighted)
2 Sets
5-15 Reps
@9-10
5
Sit Up
1 Set
AMRAP
@8.5-10
Day 3
1
Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@10
3A
Reverse Pec Deck
2 Sets
8-12 Reps
@10
3B
Pec Deck (Machine)
2 Sets
6-10 Reps
@10
4
Shoulder Press (Machine)
3 Sets
5-8 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
7-12 Reps
@10
6A
Incline Curl (Dumbbell)
2 Sets
5-8 Reps
@10
6B
Incline Tricep Extension (Dumbbell)
2 Sets
6-10 Reps
@10
Day 4
1
Leg Curl
4 Sets
6-12 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
5-7 Reps
@10
3
Leg Extension
3 Sets
5-8 Reps
@10
4
Decline Crunch (Weighted)
2 Sets
5-15 Reps
@9-10
5
Sit Up
1 Set
AMRAP
@8.5-10
Day 5
1
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
@10
2
Incline Fly Press (Dumbbell)
4 Sets
6-10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
7-12 Reps
@10
4
Reverse Pec Deck
2 Sets
8-12 Reps
@10
5
Seated Row (Machine)
2 Sets
5-8 Reps
@10
6A
V-Handle Tricep Pushdown (Cable)
3 Sets
5-8 Reps
@10
6B
Bicep Curl (Cable)
3 Sets
5-8 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Lat Pulldown
4 Sets
5-10 Reps
@10
3A
Lateral Raise (Dumbbell)
3 Sets
7-12 Reps
@10
3B
Hammer Curl
3 Sets
5-10 Reps
@10
4A
Face Pull
3 Sets
8-15 Reps
@10
4B
Tricep Rope Push Down (Cable)
3 Sets
5-8 Reps
@10
Day 2
1
Leg Curl
4 Sets
6-12 Reps
@10
2
Leg Press (45 Degrees)
4 Sets
5-7 Reps
@10
3
Leg Extension
2 Sets
5-8 Reps
@10
4
Decline Crunch (Weighted)
2 Sets
5-15 Reps
@9-10
5
Sit Up
1 Set
AMRAP
@8.5-10
Day 3
1
Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@10
3A
Reverse Pec Deck
2 Sets
8-12 Reps
@10
3B
Pec Deck (Machine)
2 Sets
6-10 Reps
@10
4
Shoulder Press (Machine)
3 Sets
5-8 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
7-12 Reps
@10
6A
Incline Curl (Dumbbell)
2 Sets
5-8 Reps
@10
6B
Incline Tricep Extension (Dumbbell)
2 Sets
6-10 Reps
@10
Day 4
1
Leg Curl
4 Sets
6-12 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
5-7 Reps
@10
3
Leg Extension
3 Sets
5-8 Reps
@10
4
Decline Crunch (Weighted)
2 Sets
5-15 Reps
@9-10
5
Sit Up
1 Set
AMRAP
@8.5-10
Day 5
1
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
@10
2
Incline Fly Press (Dumbbell)
4 Sets
6-10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
7-12 Reps
@10
4
Reverse Pec Deck
2 Sets
8-12 Reps
@10
5
Seated Row (Machine)
2 Sets
5-8 Reps
@10
6A
V-Handle Tricep Pushdown (Cable)
3 Sets
5-8 Reps
@10
6B
Bicep Curl (Cable)
3 Sets
5-8 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Lat Pulldown
4 Sets
5-10 Reps
@10
3A
Lateral Raise (Dumbbell)
3 Sets
7-12 Reps
@10
3B
Hammer Curl
3 Sets
5-10 Reps
@10
4A
Face Pull
3 Sets
8-15 Reps
@10
4B
Tricep Rope Push Down (Cable)
3 Sets
5-8 Reps
@10
Day 2
1
Leg Curl
4 Sets
6-12 Reps
@10
2
Leg Press (45 Degrees)
4 Sets
5-7 Reps
@10
3
Leg Extension
2 Sets
5-8 Reps
@10
4
Decline Crunch (Weighted)
2 Sets
5-15 Reps
@9-10
5
Sit Up
1 Set
AMRAP
@8.5-10
Day 3
1
Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@10
3A
Reverse Pec Deck
2 Sets
8-12 Reps
@10
3B
Pec Deck (Machine)
2 Sets
6-10 Reps
@10
4
Shoulder Press (Machine)
3 Sets
5-8 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
7-12 Reps
@10
6A
Incline Curl (Dumbbell)
2 Sets
5-8 Reps
@10
6B
Incline Tricep Extension (Dumbbell)
2 Sets
6-10 Reps
@10
Day 4
1
Leg Curl
4 Sets
6-12 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
5-7 Reps
@10
3
Leg Extension
3 Sets
5-8 Reps
@10
4
Decline Crunch (Weighted)
2 Sets
5-15 Reps
@9-10
5
Sit Up
1 Set
AMRAP
@8.5-10
Day 5
1
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
@10
2
Incline Fly Press (Dumbbell)
4 Sets
6-10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
7-12 Reps
@10
4
Reverse Pec Deck
2 Sets
8-12 Reps
@10
5
Seated Row (Machine)
2 Sets
5-8 Reps
@10
6A
V-Handle Tricep Pushdown (Cable)
3 Sets
5-8 Reps
@10
6B
Bicep Curl (Cable)
3 Sets
5-8 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Lat Pulldown
4 Sets
5-10 Reps
@10
3A
Lateral Raise (Dumbbell)
3 Sets
7-12 Reps
@10
3B
Hammer Curl
3 Sets
5-10 Reps
@10
4A
Face Pull
3 Sets
8-15 Reps
@10
4B
Tricep Rope Push Down (Cable)
3 Sets
5-8 Reps
@10
Day 2
1
Leg Curl
4 Sets
6-12 Reps
@10
2
Leg Press (45 Degrees)
4 Sets
5-7 Reps
@10
3
Leg Extension
2 Sets
5-8 Reps
@10
4
Decline Crunch (Weighted)
2 Sets
5-15 Reps
@9-10
5
Sit Up
1 Set
AMRAP
@8.5-10
Day 3
1
Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@10
3A
Reverse Pec Deck
2 Sets
8-12 Reps
@10
3B
Pec Deck (Machine)
2 Sets
6-10 Reps
@10
4
Shoulder Press (Machine)
3 Sets
5-8 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
7-12 Reps
@10
6A
Incline Curl (Dumbbell)
2 Sets
5-8 Reps
@10
6B
Incline Tricep Extension (Dumbbell)
2 Sets
6-10 Reps
@10
Day 4
1
Leg Curl
4 Sets
6-12 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
5-7 Reps
@10
3
Leg Extension
3 Sets
5-8 Reps
@10
4
Decline Crunch (Weighted)
2 Sets
5-15 Reps
@9-10
5
Sit Up
1 Set
AMRAP
@8.5-10
Day 5
1
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
@10
2
Incline Fly Press (Dumbbell)
4 Sets
6-10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
7-12 Reps
@10
4
Reverse Pec Deck
2 Sets
8-12 Reps
@10
5
Seated Row (Machine)
2 Sets
5-8 Reps
@10
6A
V-Handle Tricep Pushdown (Cable)
3 Sets
5-8 Reps
@10
6B
Bicep Curl (Cable)
3 Sets
5-8 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Lat Pulldown
4 Sets
5-10 Reps
@10
3A
Lateral Raise (Dumbbell)
3 Sets
7-12 Reps
@10
3B
Hammer Curl
3 Sets
5-10 Reps
@10
4A
Face Pull
3 Sets
8-15 Reps
@10
4B
Tricep Rope Push Down (Cable)
3 Sets
5-8 Reps
@10
Day 2
1
Leg Curl
4 Sets
6-12 Reps
@10
2
Leg Press (45 Degrees)
4 Sets
5-7 Reps
@10
3
Leg Extension
2 Sets
5-8 Reps
@10
4
Decline Crunch (Weighted)
2 Sets
5-15 Reps
@9-10
5
Sit Up
1 Set
AMRAP
@8.5-10
Day 3
1
Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@10
3A
Reverse Pec Deck
2 Sets
8-12 Reps
@10
3B
Pec Deck (Machine)
2 Sets
6-10 Reps
@10
4
Shoulder Press (Machine)
3 Sets
5-8 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
7-12 Reps
@10
6A
Incline Curl (Dumbbell)
2 Sets
5-8 Reps
@10
6B
Incline Tricep Extension (Dumbbell)
2 Sets
6-10 Reps
@10
Day 4
1
Leg Curl
4 Sets
6-12 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
5-7 Reps
@10
3
Leg Extension
3 Sets
5-8 Reps
@10
4
Decline Crunch (Weighted)
2 Sets
5-15 Reps
@9-10
5
Sit Up
1 Set
AMRAP
@8.5-10
Day 5
1
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
@10
2
Incline Fly Press (Dumbbell)
4 Sets
6-10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
7-12 Reps
@10
4
Reverse Pec Deck
2 Sets
8-12 Reps
@10
5
Seated Row (Machine)
2 Sets
5-8 Reps
@10
6A
V-Handle Tricep Pushdown (Cable)
3 Sets
5-8 Reps
@10
6B
Bicep Curl (Cable)
3 Sets
5-8 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Lat Pulldown
4 Sets
5-10 Reps
@10
3A
Lateral Raise (Dumbbell)
3 Sets
7-12 Reps
@10
3B
Hammer Curl
3 Sets
5-10 Reps
@10
4A
Face Pull
3 Sets
8-15 Reps
@10
4B
Tricep Rope Push Down (Cable)
3 Sets
5-8 Reps
@10
Day 2
1
Leg Curl
4 Sets
6-12 Reps
@10
2
Leg Press (45 Degrees)
4 Sets
5-7 Reps
@10
3
Leg Extension
2 Sets
5-8 Reps
@10
4
Decline Crunch (Weighted)
2 Sets
5-15 Reps
@9-10
5
Sit Up
1 Set
AMRAP
@8.5-10
Day 3
1
Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@10
3A
Reverse Pec Deck
2 Sets
8-12 Reps
@10
3B
Pec Deck (Machine)
2 Sets
6-10 Reps
@10
4
Shoulder Press (Machine)
3 Sets
5-8 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
7-12 Reps
@10
6A
Incline Curl (Dumbbell)
2 Sets
5-8 Reps
@10
6B
Incline Tricep Extension (Dumbbell)
2 Sets
6-10 Reps
@10
Day 4
1
Leg Curl
4 Sets
6-12 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
5-7 Reps
@10
3
Leg Extension
3 Sets
5-8 Reps
@10
4
Decline Crunch (Weighted)
2 Sets
5-15 Reps
@9-10
5
Sit Up
1 Set
AMRAP
@8.5-10
Day 5
1
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
@10
2
Incline Fly Press (Dumbbell)
4 Sets
6-10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
7-12 Reps
@10
4
Reverse Pec Deck
2 Sets
8-12 Reps
@10
5
Seated Row (Machine)
2 Sets
5-8 Reps
@10
6A
V-Handle Tricep Pushdown (Cable)
3 Sets
5-8 Reps
@10
6B
Bicep Curl (Cable)
3 Sets
5-8 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Lat Pulldown
4 Sets
5-10 Reps
@10
3A
Lateral Raise (Dumbbell)
3 Sets
7-12 Reps
@10
3B
Hammer Curl
3 Sets
5-10 Reps
@10
4A
Face Pull
3 Sets
8-15 Reps
@10
4B
Tricep Rope Push Down (Cable)
3 Sets
5-8 Reps
@10
Day 2
1
Leg Curl
4 Sets
6-12 Reps
@10
2
Leg Press (45 Degrees)
4 Sets
5-7 Reps
@10
3
Leg Extension
2 Sets
5-8 Reps
@10
4
Decline Crunch (Weighted)
2 Sets
5-15 Reps
@9-10
5
Sit Up
1 Set
AMRAP
@8.5-10
Day 3
1
Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@10
3A
Reverse Pec Deck
2 Sets
8-12 Reps
@10
3B
Pec Deck (Machine)
2 Sets
6-10 Reps
@10
4
Shoulder Press (Machine)
3 Sets
5-8 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
7-12 Reps
@10
6A
Incline Curl (Dumbbell)
2 Sets
5-8 Reps
@10
6B
Incline Tricep Extension (Dumbbell)
2 Sets
6-10 Reps
@10
Day 4
1
Leg Curl
4 Sets
6-12 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
5-7 Reps
@10
3
Leg Extension
3 Sets
5-8 Reps
@10
4
Decline Crunch (Weighted)
2 Sets
5-15 Reps
@9-10
5
Sit Up
1 Set
AMRAP
@8.5-10
Day 5
1
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
@10
2
Incline Fly Press (Dumbbell)
4 Sets
6-10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
7-12 Reps
@10
4
Reverse Pec Deck
2 Sets
8-12 Reps
@10
5
Seated Row (Machine)
2 Sets
5-8 Reps
@10
6A
V-Handle Tricep Pushdown (Cable)
3 Sets
5-8 Reps
@10
6B
Bicep Curl (Cable)
3 Sets
5-8 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Lat Pulldown
4 Sets
5-10 Reps
@10
3A
Lateral Raise (Dumbbell)
3 Sets
7-12 Reps
@10
3B
Hammer Curl
3 Sets
5-10 Reps
@10
4A
Face Pull
3 Sets
8-15 Reps
@10
4B
Tricep Rope Push Down (Cable)
3 Sets
5-8 Reps
@10
Day 2
1
Leg Curl
4 Sets
6-12 Reps
@10
2
Leg Press (45 Degrees)
4 Sets
5-7 Reps
@10
3
Leg Extension
2 Sets
5-8 Reps
@10
4
Decline Crunch (Weighted)
2 Sets
5-15 Reps
@9-10
5
Sit Up
1 Set
AMRAP
@8.5-10
Day 3
1
Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@10
3A
Reverse Pec Deck
2 Sets
8-12 Reps
@10
3B
Pec Deck (Machine)
2 Sets
6-10 Reps
@10
4
Shoulder Press (Machine)
3 Sets
5-8 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
7-12 Reps
@10
6A
Incline Curl (Dumbbell)
2 Sets
5-8 Reps
@10
6B
Incline Tricep Extension (Dumbbell)
2 Sets
6-10 Reps
@10
Day 4
1
Leg Curl
4 Sets
6-12 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
5-7 Reps
@10
3
Leg Extension
3 Sets
5-8 Reps
@10
4
Decline Crunch (Weighted)
2 Sets
5-15 Reps
@9-10
5
Sit Up
1 Set
AMRAP
@8.5-10
Day 5
1
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
@10
2
Incline Fly Press (Dumbbell)
4 Sets
6-10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
7-12 Reps
@10
4
Reverse Pec Deck
2 Sets
8-12 Reps
@10
5
Seated Row (Machine)
2 Sets
5-8 Reps
@10
6A
V-Handle Tricep Pushdown (Cable)
3 Sets
5-8 Reps
@10
6B
Bicep Curl (Cable)
3 Sets
5-8 Reps
@10