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Future Trunks Upper Lower Special
by Harry D.
47 athletes joined
5.0
(1 rating)
Program Description
This is an upper lower program for a novice who has already some base knowledge of the gym and looking for a low-moderate volume program that is efficient for the busy individual and workouts can be completed in 45-60 minutes. Starting week 7 the volume ramps up and so does the intensity. If the volume is too much please repeat weeks 1-6.
Program Overview
Level
Novice
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Dec 30, 2023 04:07
Last Edited
Jun 14, 2024 09:52
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Week 1
1 / 12 Weeks
Day 1
1
Seated Row (Cable)
2 Sets
8-12 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
3
Chest Fly (Machine)
1 Set
1 Set
12-20 Reps
12-20 Reps
@9
@10
4
Lat Pulldown
1 Set
1 Set
8-10 Reps
12-15 Reps
@9.5
@9.5
5
Preacher Curl (Barbell)
2 Sets
10-15 Reps
@9
6
Hammer Curl
2 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
@9.5
Day 2
1
Leg Curl
2 Sets
12-15 Reps
@8.5
2
Hack Squat
2 Sets
6-10 Reps
@9.5
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@9
4
Leg Extension
2 Sets
10-12 Reps
@9
5
Seated Calf Raise
4 Sets
10-20 Reps
@9
Day 3
1
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@9.5
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
4
High Row
2 Sets
10-15 Reps
@9
5
Dip (Bodyweight)
2 Sets
AMRAP
@10
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@10
Day 4
1
Leg Extension
2 Sets
12-15 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9.5
3
Lying Leg Curl
2 Sets
8-12 Reps
@9.5
4
Single Leg Press
2 Sets
15-20 Reps
@9.5
5
Standing Calf Raise
4 Sets
10-20 Reps
@9.5
Day 1
1
Seated Row (Cable)
2 Sets
8-12 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
3
Chest Fly (Machine)
1 Set
1 Set
12-20 Reps
12-20 Reps
@9
@10
4
Lat Pulldown
1 Set
1 Set
8-10 Reps
12-15 Reps
@9.5
@9.5
5
Preacher Curl (Barbell)
2 Sets
10-15 Reps
@9
6
Hammer Curl
2 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
@9.5
Day 2
1
Leg Curl
2 Sets
12-15 Reps
@8.5
2
Hack Squat
2 Sets
6-10 Reps
@9.5
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@9
4
Leg Extension
2 Sets
10-12 Reps
@9
5
Seated Calf Raise
4 Sets
10-20 Reps
@9
Day 3
1
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@9.5
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
4
High Row
2 Sets
10-15 Reps
@9
5
Dip (Bodyweight)
2 Sets
AMRAP
@10
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@10
Day 4
1
Leg Extension
2 Sets
12-15 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9.5
3
Lying Leg Curl
2 Sets
8-12 Reps
@9.5
4
Single Leg Press
2 Sets
15-20 Reps
@9.5
5
Standing Calf Raise
4 Sets
10-20 Reps
@9.5
Day 1
1
Seated Row (Cable)
2 Sets
8-12 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
3
Chest Fly (Machine)
1 Set
1 Set
12-20 Reps
12-20 Reps
@9
@10
4
Lat Pulldown
1 Set
1 Set
8-10 Reps
12-15 Reps
@9.5
@9.5
5
Preacher Curl (Barbell)
2 Sets
10-15 Reps
@9
6
Hammer Curl
2 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
@9.5
Day 2
1
Leg Curl
2 Sets
12-15 Reps
@8.5
2
Hack Squat
2 Sets
6-10 Reps
@9.5
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@9
4
Leg Extension
2 Sets
10-12 Reps
@9
5
Seated Calf Raise
4 Sets
10-20 Reps
@9
Day 3
1
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@9.5
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
4
High Row
2 Sets
10-15 Reps
@9
5
Dip (Bodyweight)
2 Sets
AMRAP
@10
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@10
Day 4
1
Leg Extension
2 Sets
12-15 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9.5
3
Lying Leg Curl
2 Sets
8-12 Reps
@9.5
4
Single Leg Press
2 Sets
15-20 Reps
@9.5
5
Standing Calf Raise
4 Sets
10-20 Reps
@9.5
Day 1
1
Seated Row (Cable)
2 Sets
8-12 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
3
Chest Fly (Machine)
1 Set
1 Set
12-20 Reps
12-20 Reps
@9
@10
4
Lat Pulldown
1 Set
1 Set
8-10 Reps
12-15 Reps
@9.5
@9.5
5
Preacher Curl (Barbell)
2 Sets
10-15 Reps
@9
6
Hammer Curl
2 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
@9.5
Day 2
1
Leg Curl
2 Sets
12-15 Reps
@8.5
2
Hack Squat
2 Sets
6-10 Reps
@9.5
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@9
4
Leg Extension
2 Sets
10-12 Reps
@9
5
Seated Calf Raise
4 Sets
10-20 Reps
@9
Day 3
1
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@9.5
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
4
High Row
2 Sets
10-15 Reps
@9
5
Dip (Bodyweight)
2 Sets
AMRAP
@10
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@10
Day 4
1
Leg Extension
2 Sets
12-15 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9.5
3
Lying Leg Curl
2 Sets
8-12 Reps
@9.5
4
Single Leg Press
2 Sets
15-20 Reps
@9.5
5
Standing Calf Raise
4 Sets
10-20 Reps
@9.5
Day 1
1
Seated Row (Cable)
2 Sets
8-12 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
3
Chest Fly (Machine)
1 Set
1 Set
12-20 Reps
12-20 Reps
@9
@10
4
Lat Pulldown
1 Set
1 Set
8-10 Reps
12-15 Reps
@9.5
@9.5
5
Preacher Curl (Barbell)
2 Sets
10-15 Reps
@9
6
Hammer Curl
2 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
@9.5
Day 2
1
Leg Curl
2 Sets
12-15 Reps
@8.5
2
Hack Squat
2 Sets
6-10 Reps
@9.5
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@9
4
Leg Extension
2 Sets
10-12 Reps
@9
5
Seated Calf Raise
4 Sets
10-20 Reps
@9
Day 3
1
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@9.5
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
4
High Row
2 Sets
10-15 Reps
@9
5
Dip (Bodyweight)
2 Sets
AMRAP
@10
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@10
Day 4
1
Leg Extension
2 Sets
12-15 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9.5
3
Lying Leg Curl
2 Sets
8-12 Reps
@9.5
4
Single Leg Press
2 Sets
15-20 Reps
@9.5
5
Standing Calf Raise
4 Sets
10-20 Reps
@9.5
Day 1
1
Seated Row (Cable)
2 Sets
8-12 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
3
Chest Fly (Machine)
1 Set
1 Set
12-20 Reps
12-20 Reps
@9
@10
4
Lat Pulldown
1 Set
1 Set
8-10 Reps
12-15 Reps
@9.5
@9.5
5
Preacher Curl (Barbell)
2 Sets
10-15 Reps
@9
6
Hammer Curl
2 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
@9.5
Day 2
1
Leg Curl
2 Sets
12-15 Reps
@8.5
2
Hack Squat
2 Sets
6-10 Reps
@9.5
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@9
4
Leg Extension
2 Sets
10-12 Reps
@9
5
Seated Calf Raise
4 Sets
10-20 Reps
@9
Day 3
1
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@9.5
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
4
High Row
2 Sets
10-15 Reps
@9
5
Dip (Bodyweight)
2 Sets
AMRAP
@10
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@10
Day 4
1
Leg Extension
2 Sets
12-15 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9.5
3
Lying Leg Curl
2 Sets
8-12 Reps
@9.5
4
Single Leg Press
2 Sets
15-20 Reps
@9.5
5
Standing Calf Raise
4 Sets
10-20 Reps
@9.5
Day 2
1
Leg Curl
3 Sets
12-15 Reps
@8.5
2
Leg Press (45 Degrees)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@9
3
Leg Extension
3 Sets
10-12 Reps
@9
4
Squat (Barbell)
3 Sets
8-10 Reps
@10
5
Seated Calf Raise
4 Sets
10-20 Reps
@9
Day 1
1
Seated Military Press (Barbell)
2 Sets
6-10 Reps
@9.5
2
Pendlay Row
3 Sets
8-10 Reps
@9.5
3
Lateral Raise (Machine)
3 Sets
12-15 Reps
@9.5
4
Chest Fly (Machine)
3 Sets
12-15 Reps
@9.5
5A
Spider Curl
2 Sets
8-12 Reps
@9.5
5B
Hammer Curl
2 Sets
10-15 Reps
@9.5
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
Day 3
1
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
15-20 Reps
@10
@10
2
Lat Pulldown
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
3
Pullover (Dumbbell)
2 Sets
6-12 Reps
@9.5
4
Lateral Raise (Machine)
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
8-12 Reps
@10
@10
@10
5A
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
5B
Tricep Extension (Barbell)
2 Sets
6-10 Reps
@10
6
Bicep Curl (Machine)
2 Sets
8-12 Reps
@10
Day 4
1
Hip Adductor (Machine)
3 Sets
8-12 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@9.5
4
Walking Lunge
2 Sets
20+ Reps
@10
5
Seated Calf Raise
3 Sets
10 Reps
@10
Day 1
1
Seated Military Press (Barbell)
2 Sets
6-10 Reps
@9.5
2
Pendlay Row
3 Sets
8-10 Reps
@9.5
3
Lateral Raise (Machine)
3 Sets
12-15 Reps
@9.5
4
Chest Fly (Machine)
3 Sets
12-15 Reps
@9.5
5A
Spider Curl
2 Sets
8-12 Reps
@9.5
5B
Hammer Curl
2 Sets
10-15 Reps
@9.5
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
Day 2
1
Leg Curl
3 Sets
12-15 Reps
@8.5
2
Leg Press (45 Degrees)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@9
3
Leg Extension
3 Sets
10-12 Reps
@9
4
Squat (Barbell)
3 Sets
8-10 Reps
@10
5
Seated Calf Raise
4 Sets
10-20 Reps
@9
Day 3
1
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
15-20 Reps
@10
@10
2
Lat Pulldown
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
3
Pullover (Dumbbell)
2 Sets
6-12 Reps
@9.5
4
Lateral Raise (Machine)
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
8-12 Reps
@10
@10
@10
5A
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
5B
Tricep Extension (Barbell)
2 Sets
6-10 Reps
@10
6
Bicep Curl (Machine)
2 Sets
8-12 Reps
@10
Day 4
1
Hip Adductor (Machine)
3 Sets
8-12 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@9.5
4
Walking Lunge
2 Sets
20+ Reps
@10
5
Seated Calf Raise
3 Sets
10 Reps
@10
Day 1
1
Seated Military Press (Barbell)
2 Sets
6-10 Reps
@9.5
2
Pendlay Row
3 Sets
8-10 Reps
@9.5
3
Lateral Raise (Machine)
3 Sets
12-15 Reps
@9.5
4
Chest Fly (Machine)
3 Sets
12-15 Reps
@9.5
5A
Spider Curl
2 Sets
8-12 Reps
@9.5
5B
Hammer Curl
2 Sets
10-15 Reps
@9.5
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
Day 2
1
Leg Curl
3 Sets
12-15 Reps
@8.5
2
Leg Press (45 Degrees)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@9
3
Leg Extension
3 Sets
10-12 Reps
@9
4
Squat (Barbell)
3 Sets
8-10 Reps
@10
5
Seated Calf Raise
4 Sets
10-20 Reps
@9
Day 3
1
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
15-20 Reps
@10
@10
2
Lat Pulldown
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
3
Pullover (Dumbbell)
2 Sets
6-12 Reps
@9.5
4
Lateral Raise (Machine)
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
8-12 Reps
@10
@10
@10
5A
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
5B
Tricep Extension (Barbell)
2 Sets
6-10 Reps
@10
6
Bicep Curl (Machine)
2 Sets
8-12 Reps
@10
Day 4
1
Hip Adductor (Machine)
3 Sets
8-12 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@9.5
4
Walking Lunge
2 Sets
20+ Reps
@10
5
Seated Calf Raise
3 Sets
10 Reps
@10
Day 1
1
Seated Military Press (Barbell)
2 Sets
6-10 Reps
@9.5
2
Pendlay Row
3 Sets
8-10 Reps
@9.5
3
Lateral Raise (Machine)
3 Sets
12-15 Reps
@9.5
4
Chest Fly (Machine)
3 Sets
12-15 Reps
@9.5
5A
Spider Curl
2 Sets
8-12 Reps
@9.5
5B
Hammer Curl
2 Sets
10-15 Reps
@9.5
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
Day 2
1
Leg Curl
3 Sets
12-15 Reps
@8.5
2
Leg Press (45 Degrees)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@9
3
Leg Extension
3 Sets
10-12 Reps
@9
4
Squat (Barbell)
3 Sets
8-10 Reps
@10
5
Seated Calf Raise
4 Sets
10-20 Reps
@9
Day 3
1
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
15-20 Reps
@10
@10
2
Lat Pulldown
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
3
Pullover (Dumbbell)
2 Sets
6-12 Reps
@9.5
4
Lateral Raise (Machine)
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
8-12 Reps
@10
@10
@10
5A
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
5B
Tricep Extension (Barbell)
2 Sets
6-10 Reps
@10
6
Bicep Curl (Machine)
2 Sets
8-12 Reps
@10
Day 4
1
Hip Adductor (Machine)
3 Sets
8-12 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@9.5
4
Walking Lunge
2 Sets
20+ Reps
@10
5
Seated Calf Raise
3 Sets
10 Reps
@10
Day 1
1
Seated Military Press (Barbell)
2 Sets
6-10 Reps
@9.5
2
Pendlay Row
3 Sets
8-10 Reps
@9.5
3
Lateral Raise (Machine)
3 Sets
12-15 Reps
@9.5
4
Chest Fly (Machine)
3 Sets
12-15 Reps
@9.5
5A
Spider Curl
2 Sets
8-12 Reps
@9.5
5B
Hammer Curl
2 Sets
10-15 Reps
@9.5
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
Day 2
1
Leg Curl
3 Sets
12-15 Reps
@8.5
2
Leg Press (45 Degrees)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@9
3
Leg Extension
3 Sets
10-12 Reps
@9
4
Squat (Barbell)
3 Sets
8-10 Reps
@10
5
Seated Calf Raise
4 Sets
10-20 Reps
@9
Day 3
1
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
15-20 Reps
@10
@10
2
Lat Pulldown
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
3
Pullover (Dumbbell)
2 Sets
6-12 Reps
@9.5
4
Lateral Raise (Machine)
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
8-12 Reps
@10
@10
@10
5A
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
5B
Tricep Extension (Barbell)
2 Sets
6-10 Reps
@10
6
Bicep Curl (Machine)
2 Sets
8-12 Reps
@10
Day 4
1
Hip Adductor (Machine)
3 Sets
8-12 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@9.5
4
Walking Lunge
2 Sets
20+ Reps
@10
5
Seated Calf Raise
3 Sets
10 Reps
@10
Day 1
1
Seated Military Press (Barbell)
2 Sets
6-10 Reps
@9.5
2
Pendlay Row
3 Sets
8-10 Reps
@9.5
3
Lateral Raise (Machine)
3 Sets
12-15 Reps
@9.5
4
Chest Fly (Machine)
3 Sets
12-15 Reps
@9.5
5A
Spider Curl
2 Sets
8-12 Reps
@9.5
5B
Hammer Curl
2 Sets
10-15 Reps
@9.5
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
Day 2
1
Leg Curl
3 Sets
12-15 Reps
@8.5
2
Leg Press (45 Degrees)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@9
3
Leg Extension
3 Sets
10-12 Reps
@9
4
Squat (Barbell)
3 Sets
8-10 Reps
@10
5
Seated Calf Raise
4 Sets
10-20 Reps
@9
Day 3
1
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
15-20 Reps
@10
@10
2
Lat Pulldown
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
3
Pullover (Dumbbell)
2 Sets
6-12 Reps
@9.5
4
Lateral Raise (Machine)
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
8-12 Reps
@10
@10
@10
5A
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
5B
Tricep Extension (Barbell)
2 Sets
6-10 Reps
@10
6
Bicep Curl (Machine)
2 Sets
8-12 Reps
@10
Day 4
1
Hip Adductor (Machine)
3 Sets
8-12 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@9.5
4
Walking Lunge
2 Sets
20+ Reps
@10
5
Seated Calf Raise
3 Sets
10 Reps
@10