Program Description
Begginer Programme for Moderate Gym
Program Overview
- LevelBeginner
- GoalBodybuilding, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedFeb 28, 2025 10:37
- Last EditedJun 18, 2025 09:59

Summary
The Startup Upper/Lower program is a comprehensive 12-week training plan designed for those looking to build strength and muscle with just two sessions per week. This program effectively splits workouts into upper and lower body days, utilizing a mix of machine and bodyweight exercises to target all major muscle groups. With a focus on progressive overload, each workout includes key movements like the Bench Press and Hack Squat, ensuring you maximize your gains while fitting seamlessly into your busy schedule. Get ready to elevate your fitness journey with a structured approach that delivers results!
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
Seated Hamstring Curl
2
8-12 reps
-
2
Hack Squat
2
5-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Walking Lunge
2
8-12 reps
-
5
Lying Leg Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Walking Lunge
2
8-12 reps
-
5
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Walking Lunge
2
8-12 reps
-
5
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-10 reps
-
2
Incline Bench Press (Dumbbell)
2
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Barbell Row
2
5-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Barbell Row
2
5-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Barbell Row
2
5-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Barbell Row
2
5-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Barbell Row
2
5-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Walking Lunge
2
8-12 reps
-
5
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Hack Squat
3
5-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
10-15 reps
-
6
Walking Lunge
2
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Barbell Row
2
5-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Barbell Row
2
5-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Barbell Row
2
5-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Barbell Row
2
5-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Barbell Row
2
5-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Seated Hamstring Curl2 Sets
8-12 Reps
-
2
Hack Squat2 Sets
5-10 Reps
-
3
Leg Extension2 Sets
8-12 Reps
-
4
Walking Lunge2 Sets
8-12 Reps
-
5
Lying Leg Raise2 Sets
15 Reps
-
Day 2
1
Bench Press (Dumbbell)2 Sets
5-10 Reps
-
2
Incline Bench Press (Dumbbell)2 Sets
5-10 Reps
-
3
Lat Pulldown (Neutral Grip)2 Sets
8-12 Reps
-
4
Incline Curl (Dumbbell)2 Sets
8-12 Reps
-
5
Tricep Rope Push Down (Cable)2 Sets
10-15 Reps
-