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Bodybuilding Upper Lower
by Benjamin S.
379 athletes joined
4.0
(1 rating)
Program Description
This program is a 4 day per week upper lower, with modifications which allow for an even distribution of work. Utilising high frequency for the back and super sets, every muscle in the body is targeted. Schedule: Day 1 - Upper 1 Day 2 - Lower 1 Day 3 - Rest Day 4 - Upper 2 Day 5 - Lower 2 Day 6 - Rest Day 7 - Rest This program could also be run on a day on / day off schedule, inserting rest days between each workout - particularly if the back needs more recovery time. Rest Periods: Each exercise has an inbuilt rest timer of 2.5 minutes, except for super sets which use 2 minute rest. Feel free to rest more or less than this.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
Dec 26, 2023 10:24
Last Edited
Jun 17, 2024 03:58
down_app
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-8 Reps
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4A
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
Day 2
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2A
Pull-Up (Weighted)
3 Sets
6-10 Reps
2B
Neck Curl
3 Sets
15-20 Reps
3
Back Extension (Weighted)
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
10-15 Reps
5A
Standing Calf Raise (Machine)
3 Sets
10-15 Reps
5B
Sit Up (Weighted)
3 Sets
8-12 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
4-8 Reps
2
Dumbbell Row
3 Sets
8-12 Reps
3
Chest Press (Machine)
3 Sets
8-12 Reps
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4B
Leaning Overhead Extension (Cable)
3 Sets
8-12 Reps
5A
Lateral Raise (Cable)
3 Sets
8-12 Reps
5B
Wrist Curls
3 Sets
10-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2A
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2B
Neck Extension
3 Sets
15-20 Reps
3
Hack Squat
3 Sets
6-10 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5A
Seated Calf Raise (Machine)
3 Sets
10-15 Reps
5B
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Bench Press (Barbell)
3 Sets
4-8 Reps
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4A
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
Day 2
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2A
Pull-Up (Weighted)
3 Sets
6-10 Reps
2B
Neck Curl
3 Sets
15-20 Reps
3
Back Extension (Weighted)
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
10-15 Reps
5A
Standing Calf Raise (Machine)
3 Sets
10-15 Reps
5B
Sit Up (Weighted)
3 Sets
8-12 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
4-8 Reps
2
Dumbbell Row
3 Sets
8-12 Reps
3
Chest Press (Machine)
3 Sets
8-12 Reps
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4B
Leaning Overhead Extension (Cable)
3 Sets
8-12 Reps
5A
Lateral Raise (Cable)
3 Sets
8-12 Reps
5B
Wrist Curls
3 Sets
10-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2A
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2B
Neck Extension
3 Sets
15-20 Reps
3
Hack Squat
3 Sets
6-10 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5A
Seated Calf Raise (Machine)
3 Sets
10-15 Reps
5B
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Bench Press (Barbell)
3 Sets
4-8 Reps
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4A
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
Day 2
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2A
Pull-Up (Weighted)
3 Sets
6-10 Reps
2B
Neck Curl
3 Sets
15-20 Reps
3
Back Extension (Weighted)
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
10-15 Reps
5A
Standing Calf Raise (Machine)
3 Sets
10-15 Reps
5B
Sit Up (Weighted)
3 Sets
8-12 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
4-8 Reps
2
Dumbbell Row
3 Sets
8-12 Reps
3
Chest Press (Machine)
3 Sets
8-12 Reps
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4B
Leaning Overhead Extension (Cable)
3 Sets
8-12 Reps
5A
Lateral Raise (Cable)
3 Sets
8-12 Reps
5B
Wrist Curls
3 Sets
10-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2A
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2B
Neck Extension
3 Sets
15-20 Reps
3
Hack Squat
3 Sets
6-10 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5A
Seated Calf Raise (Machine)
3 Sets
10-15 Reps
5B
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Bench Press (Barbell)
3 Sets
4-8 Reps
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4A
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
Day 2
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2A
Pull-Up (Weighted)
3 Sets
6-10 Reps
2B
Neck Curl
3 Sets
15-20 Reps
3
Back Extension (Weighted)
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
10-15 Reps
5A
Standing Calf Raise (Machine)
3 Sets
10-15 Reps
5B
Sit Up (Weighted)
3 Sets
8-12 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
4-8 Reps
2
Dumbbell Row
3 Sets
8-12 Reps
3
Chest Press (Machine)
3 Sets
8-12 Reps
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4B
Leaning Overhead Extension (Cable)
3 Sets
8-12 Reps
5A
Lateral Raise (Cable)
3 Sets
8-12 Reps
5B
Wrist Curls
3 Sets
10-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2A
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2B
Neck Extension
3 Sets
15-20 Reps
3
Hack Squat
3 Sets
6-10 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5A
Seated Calf Raise (Machine)
3 Sets
10-15 Reps
5B
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Bench Press (Barbell)
3 Sets
4-8 Reps
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4A
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
Day 2
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2A
Pull-Up (Weighted)
3 Sets
6-10 Reps
2B
Neck Curl
3 Sets
15-20 Reps
3
Back Extension (Weighted)
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
10-15 Reps
5A
Standing Calf Raise (Machine)
3 Sets
10-15 Reps
5B
Sit Up (Weighted)
3 Sets
8-12 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
4-8 Reps
2
Dumbbell Row
3 Sets
8-12 Reps
3
Chest Press (Machine)
3 Sets
8-12 Reps
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4B
Leaning Overhead Extension (Cable)
3 Sets
8-12 Reps
5A
Lateral Raise (Cable)
3 Sets
8-12 Reps
5B
Wrist Curls
3 Sets
10-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2A
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2B
Neck Extension
3 Sets
15-20 Reps
3
Hack Squat
3 Sets
6-10 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5A
Seated Calf Raise (Machine)
3 Sets
10-15 Reps
5B
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Bench Press (Barbell)
3 Sets
4-8 Reps
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4A
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
Day 2
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2A
Pull-Up (Weighted)
3 Sets
6-10 Reps
2B
Neck Curl
3 Sets
15-20 Reps
3
Back Extension (Weighted)
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
10-15 Reps
5A
Standing Calf Raise (Machine)
3 Sets
10-15 Reps
5B
Sit Up (Weighted)
3 Sets
8-12 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
4-8 Reps
2
Dumbbell Row
3 Sets
8-12 Reps
3
Chest Press (Machine)
3 Sets
8-12 Reps
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4B
Leaning Overhead Extension (Cable)
3 Sets
8-12 Reps
5A
Lateral Raise (Cable)
3 Sets
8-12 Reps
5B
Wrist Curls
3 Sets
10-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2A
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2B
Neck Extension
3 Sets
15-20 Reps
3
Hack Squat
3 Sets
6-10 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5A
Seated Calf Raise (Machine)
3 Sets
10-15 Reps
5B
Hanging Leg Raise
3 Sets
AMRAP