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Duncan's 4-Day Upper/Lower (8's)
by Duncan S.
1 athletes joined
Program Description
I'm taking a break from strength training to do some hypertrophy work. Schedule: Monday, Tuesday, Thursday, Friday
Program Overview
Level
Intermediate
Goal
Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
Jun 04, 2024 08:14
Last Edited
Jun 15, 2024 08:37
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Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@6
2
Pendlay Row
3 Sets
8 Reps
@6
3A
Seated Shoulder Press (Dumbbell)
2 Sets
10-15 Reps
@7
3B
Lat Pulldown
2 Sets
10-15 Reps
@7
4
One Arm Lateral Raise (Cable)
2 Sets
15-20 Reps
@7
5A
V-Handle Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@7
5B
Hammer Curl
2 Sets
15-20 Reps
@7
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
@6
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@6
3
Leg Press (45 Degrees)
2 Sets
10-15 Reps
@7
4
Leg Curl
2 Sets
15-20 Reps
@7
5A
Seated Calf Raise
3 Sets
15-20 Reps
@7
5B
Upright Row (Cable)
3 Sets
15-20 Reps
@7
Day 3
1
Overhead Press (Barbell)
3 Sets
8 Reps
@6
2
Shrug (Barbell)
3 Sets
8 Reps
@6
3A
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@7
3B
Seated Row (Cable)
2 Sets
10-15 Reps
@7
4
Rear Delt Fly (Machine)
2 Sets
15-20 Reps
@7
5A
Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
@7
5B
Tricep Extension (Cable)
2 Sets
15-20 Reps
@7
Day 4
1
Deadlift (Barbell)
3 Sets
8 Reps
@6
2
Front Squat (Barbell)
3 Sets
8 Reps
@6
3
Back Extension (Weighted)
2 Sets
10-15 Reps
@7
4
Leg Curl
2 Sets
15-20 Reps
@7
5A
Standing Calf Raise
3 Sets
10-15 Reps
@7
5B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@7
2
Pendlay Row
3 Sets
8 Reps
@7
3A
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Lat Pulldown
3 Sets
10-15 Reps
@8
4
One Arm Lateral Raise (Cable)
2 Sets
15-20 Reps
@8
5A
V-Handle Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@8
5B
Hammer Curl
2 Sets
15-20 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Leg Press (45 Degrees)
3 Sets
10-15 Reps
@8
4
Leg Curl
2 Sets
15-20 Reps
@8
5A
Seated Calf Raise
3 Sets
15-20 Reps
@8
5B
Upright Row (Cable)
3 Sets
15-20 Reps
@8
Day 3
1
Overhead Press (Barbell)
3 Sets
8 Reps
@7
2
Shrug (Barbell)
3 Sets
8 Reps
@7
3A
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Seated Row (Cable)
3 Sets
10-15 Reps
@8
4
Rear Delt Fly (Machine)
2 Sets
15-20 Reps
@8
5A
Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
@8
5B
Tricep Extension (Cable)
2 Sets
15-20 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
8 Reps
@7
2
Front Squat (Barbell)
3 Sets
8 Reps
@7
3
Back Extension (Weighted)
3 Sets
10-15 Reps
@8
4
Leg Curl
2 Sets
15-20 Reps
@8
5A
Standing Calf Raise
3 Sets
10-15 Reps
@8
5B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Pendlay Row
3 Sets
8 Reps
@8
3A
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Lat Pulldown
3 Sets
10-15 Reps
@8
4
One Arm Lateral Raise (Cable)
3 Sets
15-20 Reps
@8
5A
V-Handle Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@8
5B
Hammer Curl
2 Sets
15-20 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
10-15 Reps
@8
4
Leg Curl
3 Sets
15-20 Reps
@8
5A
Seated Calf Raise
3 Sets
15-20 Reps
@8
5B
Upright Row (Cable)
3 Sets
15-20 Reps
@8
Day 3
1
Overhead Press (Barbell)
3 Sets
8 Reps
@8
2
Shrug (Barbell)
3 Sets
8 Reps
@8
3A
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Seated Row (Cable)
3 Sets
10-15 Reps
@8
4
Rear Delt Fly (Machine)
3 Sets
15-20 Reps
@8
5A
Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
@8
5B
Tricep Extension (Cable)
2 Sets
15-20 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
8 Reps
@8
2
Front Squat (Barbell)
3 Sets
8 Reps
@8
3
Back Extension (Weighted)
3 Sets
10-15 Reps
@8
4
Leg Curl
3 Sets
15-20 Reps
@8
5A
Standing Calf Raise
3 Sets
10-15 Reps
@8
5B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@9
2
Pendlay Row
3 Sets
8 Reps
@9
3A
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@9
3B
Lat Pulldown
3 Sets
10-15 Reps
@9
4
One Arm Lateral Raise (Cable)
3 Sets
15-20 Reps
@9
5A
V-Handle Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@9
5B
Hammer Curl
3 Sets
15-20 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
3
Leg Press (45 Degrees)
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
15-20 Reps
@9
5A
Seated Calf Raise
4 Sets
15-20 Reps
@9
5B
Upright Row (Cable)
4 Sets
15-20 Reps
@9
Day 3
1
Overhead Press (Barbell)
3 Sets
8 Reps
@9
2
Shrug (Barbell)
3 Sets
8 Reps
@9
3A
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@9
3B
Seated Row (Cable)
3 Sets
10-15 Reps
@9
4
Rear Delt Fly (Machine)
3 Sets
15-20 Reps
@9
5A
Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
@9
5B
Tricep Extension (Cable)
3 Sets
15-20 Reps
@9
Day 4
1
Deadlift (Barbell)
3 Sets
8 Reps
@9
2
Front Squat (Barbell)
3 Sets
8 Reps
@9
3
Back Extension (Weighted)
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
15-20 Reps
@9
5A
Standing Calf Raise
4 Sets
10-15 Reps
@9
5B
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Pendlay Row
3 Sets
8 Reps
@10
3A
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@10
3B
Lat Pulldown
3 Sets
10-15 Reps
@10
4
One Arm Lateral Raise (Cable)
4 Sets
15-20 Reps
@10
5A
V-Handle Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@10
5B
Hammer Curl
3 Sets
15-20 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@10
3
Leg Press (45 Degrees)
3 Sets
10-15 Reps
@10
4
Leg Curl
3 Sets
15-20 Reps
@10
5A
Seated Calf Raise
4 Sets
15-20 Reps
@10
5B
Upright Row (Cable)
4 Sets
15-20 Reps
@10
Day 3
1
Overhead Press (Barbell)
3 Sets
8 Reps
@10
2
Shrug (Barbell)
3 Sets
8 Reps
@10
3A
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@10
3B
Seated Row (Cable)
3 Sets
10-15 Reps
@10
4
Rear Delt Fly (Machine)
4 Sets
15-20 Reps
@10
5A
Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
@10
5B
Tricep Extension (Cable)
3 Sets
15-20 Reps
@10
Day 4
1
Deadlift (Barbell)
3 Sets
8 Reps
@10
2
Front Squat (Barbell)
3 Sets
8 Reps
@10
3
Back Extension (Weighted)
3 Sets
10-15 Reps
@10
4
Leg Curl
3 Sets
15-20 Reps
@10
5A
Standing Calf Raise
4 Sets
10-15 Reps
@10
5B
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
8 Reps
@6
2
Pendlay Row
2 Sets
8 Reps
@6
3A
Seated Shoulder Press (Dumbbell)
1 Set
10-15 Reps
@6
3B
Lat Pulldown
1 Set
10-15 Reps
@6
4
One Arm Lateral Raise (Cable)
1 Set
15-20 Reps
@6
5A
V-Handle Tricep Pushdown (Cable)
1 Set
15-20 Reps
@6
5B
Hammer Curl
1 Set
15-20 Reps
@6
Day 2
1
Squat (Barbell)
2 Sets
8 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@6
3
Leg Press (45 Degrees)
1 Set
10-15 Reps
@6
4
Leg Curl
1 Set
15-20 Reps
@6
5A
Seated Calf Raise
2 Sets
15-20 Reps
@6
5B
Upright Row (Cable)
2 Sets
15-20 Reps
@6
Day 3
1
Overhead Press (Barbell)
2 Sets
8 Reps
@6
2
Shrug (Barbell)
2 Sets
8 Reps
@6
3A
Incline Bench Press (Dumbbell)
1 Set
10-15 Reps
@6
3B
Seated Row (Cable)
1 Set
10-15 Reps
@6
4
Rear Delt Fly (Machine)
1 Set
15-20 Reps
@6
5A
Bicep Curl (EZ Bar)
1 Set
15-20 Reps
@6
5B
Tricep Extension (Cable)
1 Set
15-20 Reps
@6
Day 4
1
Deadlift (Barbell)
2 Sets
8 Reps
@6
2
Front Squat (Barbell)
2 Sets
8 Reps
@6
3
Back Extension (Weighted)
1 Set
10-15 Reps
@6
4
Leg Curl
1 Set
15-20 Reps
@6
5A
Standing Calf Raise
2 Sets
10-15 Reps
@6
5B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@6