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Flicki Lower Upper Fullbody 3x per week
by Andreas E.
1 athletes joined
Program Description
Novice LUF program with linear progression and double progression for exercises that fit those criterias For example easy to progress on squats with LP as a novice But lateral raises often hit a weight ceiling quickly therefore DP Many machines also have quite large weight jumps such as the legpress in my gym, jumping 10kg per week on a unilateral legpress is unrealistic with same rep range.
Program Overview
Level
Novice, Beginner
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
80 minutes
Created
Apr 22, 2024 03:11
Last Edited
May 09, 2024 03:10
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Week 1
1 / 4 Weeks
Day 3
1
Seated Hamstring Curl
2 Sets
15-20 Reps
2
Single Leg Press
3 Sets
8-12 Reps
@7
3
Lat Pulldown
3 Sets
12 Reps
@7
4
Shoulder Press (Machine)
3 Sets
8 Reps
@8
5
Reverse Pec Deck
3 Sets
10-15 Reps
6
Hyperextension
3 Sets
10 Reps
@7
7
Lying Leg Raise
3 Sets
10-20 Reps
@8
Day 1
1
Seated Hamstring Curl
2 Sets
1 Set
8-12 Reps
-
@8
@10
2
Belt Squat
3 Sets
10 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
4
Leg Extension
2 Sets
1 Set
10-15 Reps
-
@8
@10
5
Toe Press
3 Sets
8-12 Reps
@8
6
Plank
3 Sets
Day 2
1
Pull-Up (Assisted)
3 Sets
1 Set
8 Reps
@7
@10
2
Dip (Assisted)
2 Sets
2 Sets
10-15 Reps
-
@7
@10
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Machine)
2 Sets
1 Set
10-15 Reps
-
@8
@10
5
Preacher Curl (Barbell)
2 Sets
1 Set
10 Reps
@7
@10
6
Tricep Rope Push Down (Cable)
2 Sets
1 Set
10 Reps
@7
@10
7
Abs Crunch (Weighted)
3 Sets
10-15 Reps
Day 1
1
Seated Hamstring Curl
2 Sets
1 Set
8-12 Reps
-
@8
@10
2
Belt Squat
3 Sets
10 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
4
Leg Extension
2 Sets
1 Set
10-15 Reps
-
@8
@10
5
Toe Press
3 Sets
8-12 Reps
@8
6
Plank
3 Sets
Day 3
1
Seated Hamstring Curl
2 Sets
15-20 Reps
2
Single Leg Press
3 Sets
8-12 Reps
@7
3
Lat Pulldown
3 Sets
12 Reps
@7
4
Shoulder Press (Machine)
3 Sets
8 Reps
@8
5
Reverse Pec Deck
3 Sets
10-15 Reps
6
Hyperextension
3 Sets
10 Reps
@7
7
Lying Leg Raise
3 Sets
10-20 Reps
@8
Day 2
1
Pull-Up (Assisted)
3 Sets
1 Set
8 Reps
@7
@10
2
Dip (Assisted)
2 Sets
2 Sets
10-15 Reps
-
@7
@10
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Machine)
2 Sets
1 Set
10-15 Reps
-
@8
@10
5
Preacher Curl (Barbell)
2 Sets
1 Set
10 Reps
@7
@10
6
Tricep Rope Push Down (Cable)
2 Sets
1 Set
10 Reps
@7
@10
7
Abs Crunch (Weighted)
3 Sets
10-15 Reps
Day 1
1
Seated Hamstring Curl
2 Sets
1 Set
8-12 Reps
-
@8
@10
2
Belt Squat
3 Sets
10 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
4
Leg Extension
2 Sets
1 Set
10-15 Reps
-
@8
@10
5
Toe Press
3 Sets
8-12 Reps
@8
6
Plank
3 Sets
Day 3
1
Seated Hamstring Curl
2 Sets
15-20 Reps
2
Single Leg Press
3 Sets
8-12 Reps
@7
3
Lat Pulldown
3 Sets
12 Reps
@7
4
Shoulder Press (Machine)
3 Sets
8 Reps
@8
5
Reverse Pec Deck
3 Sets
10-15 Reps
6
Hyperextension
3 Sets
10 Reps
@7
7
Lying Leg Raise
3 Sets
10-20 Reps
@8
Day 2
1
Pull-Up (Assisted)
3 Sets
1 Set
8 Reps
@7
@10
2
Dip (Assisted)
2 Sets
2 Sets
10-15 Reps
-
@7
@10
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Machine)
2 Sets
1 Set
10-15 Reps
-
@8
@10
5
Preacher Curl (Barbell)
2 Sets
1 Set
10 Reps
@7
@10
6
Tricep Rope Push Down (Cable)
2 Sets
1 Set
10 Reps
@7
@10
7
Abs Crunch (Weighted)
3 Sets
10-15 Reps
Day 1
1
Seated Hamstring Curl
2 Sets
1 Set
8-12 Reps
-
@8
@10
2
Belt Squat
3 Sets
10 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
4
Leg Extension
2 Sets
1 Set
10-15 Reps
-
@8
@10
5
Toe Press
3 Sets
8-12 Reps
@8
6
Plank
3 Sets
Day 3
1
Seated Hamstring Curl
2 Sets
15-20 Reps
2
Single Leg Press
3 Sets
8-12 Reps
@7
3
Lat Pulldown
3 Sets
12 Reps
@7
4
Shoulder Press (Machine)
3 Sets
8 Reps
@8
5
Reverse Pec Deck
3 Sets
10-15 Reps
6
Hyperextension
3 Sets
10 Reps
@7
7
Lying Leg Raise
3 Sets
10-20 Reps
@8
Day 2
1
Pull-Up (Assisted)
3 Sets
1 Set
8 Reps
@7
@10
2
Dip (Assisted)
2 Sets
2 Sets
10-15 Reps
-
@7
@10
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Machine)
2 Sets
1 Set
10-15 Reps
-
@8
@10
5
Preacher Curl (Barbell)
2 Sets
1 Set
10 Reps
@7
@10
6
Tricep Rope Push Down (Cable)
2 Sets
1 Set
10 Reps
@7
@10
7
Abs Crunch (Weighted)
3 Sets
10-15 Reps