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BuiltWithScience Upper Lower Workout Routine
by Vid
11 athletes joined
Program Description
Workout routine by Jeremy Ethier of BuiltWithScience. I just swapped some of the exercises to fit my personal likings.
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Athletics, Bodybuilding
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Jan 24, 2024 07:36
Last Edited
Jun 13, 2024 07:28
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Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
2
Chest Supported Row (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Pec Deck (Machine)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@10
4
Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Lateral Raise (Cable)
1 Set
2 Sets
10-20 Reps
10-20 Reps
@8
@10
6
Bicep Curl (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
7
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@10
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
@8
2A
Leg Extension
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@10
2B
Leg Curl
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@10
3
Hyperextension
3 Sets
10-15 Reps
@8
4
Standing Calf Raise
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
2
Pull-Up (Weighted)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
4
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@8
@10
6
Incline Tricep Extension (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
7
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 4
1
Hip Thrust (Barbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Reverse Lunge (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
4
Standing Calf Raise
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@10