Upper/Lower 2.0 (Condensed)

by austin Sunil

Program Description

Power building with an emphasis on hypertrophy. Interm/advanced trainees.

Program Overview

Level
Advanced, Intermediate
Goal
Powerbuilding, Bodybuilding, Muscle & Sculpting, Powerlifting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Oct 31, 2025 03:13
Last Edited
Oct 31, 2025 04:03

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

11.9%

Chest

9.7%

Upper Back

8.7%

Triceps

8.5%

Glutes

8.3%

Lats

6.9%

Front Delts

6.8%

Biceps

6.2%

Hamstrings

5.8%

Abs

5.6%

Middle Delts

4.4%

Calves

3.8%

Rear Delts

3.8%

Lower Back

3.1%

Adductors

3.1%

Abductors

1.3%

Full-Body

1.3%

Forearms

0.8%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Bench Press (Barbell)

5

2

3-10 reps

-

-

-

2

Pull-Up (Weighted)

3

6-12 reps

-

3

Seated Shoulder Press (Dumbbell)

3

6-12 reps

-

4

Seated Row (Cable)

3

8-12 reps

-

5

Chest Fly (Cable)

2

10-15 reps

-

6

Pull Apart (Cable)

3

8-20 reps

-

7

Lateral Raise (Dumbbell)

3

8-20 reps

-

8

Tricep Pushdown (Cable)

2

8-15 reps

-

9

Cardio

1

15 mins

-

Day 2

1

Deadlift (Barbell)

5

2

3-10 reps

-

-

-

2

Incline Curl (Dumbbell)

3

8-12 reps

-

3

Leg Extension

3

8-12 reps

-

4

Leg Curl

2

8-12 reps

-

5

Hip Adductor (Machine)

1

10-15 reps

-

6

Hip Abductor (Machine)

1

10-15 reps

-

7

Standing Calf Raise

3

10-15 reps

-

8

Leg Raise (Captain's Chair)

3

10-15 reps

-

Day 3

1

Barbell Row

3

6-12 reps

-

2

Incline Bench Press (Dumbbell)

2

6-12 reps

-

3

Lat Pulldown

3

8-12 reps

-

4

Chest Fly (Cable)

3

8-12 reps

-

5

Face Pull

3

10-15 reps

-

6

Dip (Weighted)

2

6-12 reps

-

7

Overhead Tricep Extension (Cable)

2

8-15 reps

-

8

Cardio

1

15 mins

-

Day 4

1

Squat (Barbell)

5

2

3-10 reps

-

-

-

2

Bicep Curl (Dumbbell)

3

6-12 reps

-

3

Back Extension

2

8-12 reps

-

4

Leg Extension

3

8-12 reps

-

5

Hip Adductor (Machine)

1

10-15 reps

-

6

Hip Abductor (Machine)

1

10-15 reps

-

7

Standing Calf Raise

3

8-15 reps

-

8

Machine Ab Crunches

3

10-15 reps

-

Day 2

1

Deadlift (Barbell)

5 Sets

2 Sets

3-10 Reps

-

-

-

2

Incline Curl (Dumbbell)

3 Sets

8-12 Reps

-

3

Leg Extension

3 Sets

8-12 Reps

-

4

Leg Curl

2 Sets

8-12 Reps

-

5

Hip Adductor (Machine)

1 Set

10-15 Reps

-

6

Hip Abductor (Machine)

1 Set

10-15 Reps

-

7

Standing Calf Raise

3 Sets

10-15 Reps

-

8

Leg Raise (Captain's Chair)

3 Sets

10-15 Reps

-

Day 3

1

Barbell Row

3 Sets

6-12 Reps

-

2

Incline Bench Press (Dumbbell)

2 Sets

6-12 Reps

-

3

Lat Pulldown

3 Sets

8-12 Reps

-

4

Chest Fly (Cable)

3 Sets

8-12 Reps

-

5

Face Pull

3 Sets

10-15 Reps

-

6

Dip (Weighted)

2 Sets

6-12 Reps

-

7

Overhead Tricep Extension (Cable)

2 Sets

8-15 Reps

-

8

Cardio

1 Set

15 mins

-

Day 4

1

Squat (Barbell)

5 Sets

2 Sets

3-10 Reps

-

-

-

2

Bicep Curl (Dumbbell)

3 Sets

6-12 Reps

-

3

Back Extension

2 Sets

8-12 Reps

-

4

Leg Extension

3 Sets

8-12 Reps

-

5

Hip Adductor (Machine)

1 Set

10-15 Reps

-

6

Hip Abductor (Machine)

1 Set

10-15 Reps

-

7

Standing Calf Raise

3 Sets

8-15 Reps

-

8

Machine Ab Crunches

3 Sets

10-15 Reps

-

Day 1

1

Bench Press (Barbell)

5 Sets

2 Sets

3-10 Reps

-

-

-

2

Pull-Up (Weighted)

3 Sets

6-12 Reps

-

3

Seated Shoulder Press (Dumbbell)

3 Sets

6-12 Reps

-

4

Seated Row (Cable)

3 Sets

8-12 Reps

-

5

Chest Fly (Cable)

2 Sets

10-15 Reps

-

6

Pull Apart (Cable)

3 Sets

8-20 Reps

-

7

Lateral Raise (Dumbbell)

3 Sets

8-20 Reps

-

8

Tricep Pushdown (Cable)

2 Sets

8-15 Reps

-

9

Cardio

1 Set

15 mins

-