Program Description
Gain strength and tone
Program Overview
- LevelBeginner
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 22, 2024 10:14
- Last EditedJun 18, 2025 08:14

Summary
Elevate your strength training with the Upper Lower program, a comprehensive 12-week plan designed for those ready to build muscle and enhance overall fitness. Comprising three focused sessions per week, you'll alternate between upper and lower body workouts, utilizing a mix of machines, dumbbells, and bodyweight exercises. Each session targets key muscle groups with precision, ensuring balanced development and maximum results. Get ready to push your limits and transform your physique!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 9
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
7 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 8
4
Hanging Leg Raise
4
12 reps
RPE 9
5
Standing Calf Raise
1
3
12 reps
12 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Leg Extension3 Sets
12 Reps
@8
2
Leg Press3 Sets
7 Reps
@9
3
Leg Curl3 Sets
10 Reps
@8
4
Hanging Leg Raise4 Sets
12 Reps
@9
5
Standing Calf Raise1 Set
3 Sets
12 Reps
12 Reps
@9.5
@9
Day 3
1
Seated Shoulder Press (Dumbbell)3 Sets
8 Reps
@7
2
Lateral Raise (Dumbbell)3 Sets
10 Reps
@8
3
Face Pull3 Sets
12 Reps
@9
4
Bicep Curl (Dumbbell)1 Set
2 Sets
10 Reps
10 Reps
@9.5
@9
5
Tricep Rope Push Down (Cable)3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)1 Set
2 Sets
8 Reps
8 Reps
@9
@8
2
Incline Bench Press (Barbell)1 Set
2 Sets
8 Reps
8 Reps
@9
@7
3
Seated Shoulder Press (Dumbbell)3 Sets
-
4
Tricep Rope Push Down (Cable)1 Set
2 Sets
10 Reps
10 Reps
@10
@9
5
Dumbbell Row1 Set
2 Sets
8 Reps
8 Reps
@9
@8
6
Seated Row (Cable)1 Set
2 Sets
10 Reps
10 Reps
@9
@8