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Gentleman upper lower full body split
by J J.
3 athletes joined
Program Description
3 days a week for people who don’t have the time in the gym
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Muscle & Sculpting, Athletics
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
80 minutes
Created
May 16, 2024 07:09
Last Edited
Jun 05, 2024 12:19
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Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown
3 Sets
12 Reps
@7
2
Leg Press
3 Sets
8 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
4
Goblet Squat
3 Sets
10 Reps
@7
5
Leg Extension
3 Sets
12 Reps
@7
6
Chest Supported Row (Machine)
3 Sets
8 Reps
@7
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Light Jog
1 Set
30 mins
@7
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
3
Chest Fly (Cable)
3 Sets
15 Reps
@7
4
Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
@7
6
Shoulder Press (Machine)
3 Sets
12 Reps
@7
7
Light Jog
1 Set
15 mins
@6.5
Day 3
1
Squat (Smith Machine)
3 Sets
10 Reps
@7
2
Chin-Up (Assisted)
2 Sets
8 Reps
@7
3
Skull Crusher
3 Sets
8 Reps
@7
4
Deadlift (Barbell)
3 Sets
5 Reps
@7
5
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
6
Seated Row (Cable)
3 Sets
7
Bicep Curl (Cable)
3 Sets
8
Swim
1 Set
Day 1
1
Lat Pulldown
3 Sets
12 Reps
@7
2
Leg Press
3 Sets
8 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
4
Goblet Squat
3 Sets
10 Reps
@7
5
Leg Extension
3 Sets
12 Reps
@7
6
Chest Supported Row (Machine)
3 Sets
8 Reps
@7
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Light Jog
1 Set
30 mins
@7
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
3
Chest Fly (Cable)
3 Sets
15 Reps
@7
4
Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
@7
6
Shoulder Press (Machine)
3 Sets
12 Reps
@7
7
Light Jog
1 Set
15 mins
@6.5
Day 3
1
Squat (Smith Machine)
3 Sets
10 Reps
@7
2
Chin-Up (Assisted)
2 Sets
8 Reps
@7
3
Skull Crusher
3 Sets
8 Reps
@7
4
Deadlift (Barbell)
3 Sets
5 Reps
@7
5
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
6
Seated Row (Cable)
3 Sets
7
Bicep Curl (Cable)
3 Sets
8
Swim
1 Set
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
3
Chest Fly (Cable)
3 Sets
15 Reps
@7
4
Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
@7
6
Shoulder Press (Machine)
3 Sets
12 Reps
@7
7
Light Jog
1 Set
15 mins
@6.5
Day 3
1
Squat (Smith Machine)
3 Sets
10 Reps
@7
2
Chin-Up (Assisted)
2 Sets
8 Reps
@7
3
Skull Crusher
3 Sets
8 Reps
@7
4
Deadlift (Barbell)
3 Sets
5 Reps
@7
5
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
6
Seated Row (Cable)
3 Sets
7
Bicep Curl (Cable)
3 Sets
8
Swim
1 Set
Day 1
1
Lat Pulldown
3 Sets
12 Reps
@9
2
Leg Press
3 Sets
8 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
4
Goblet Squat
3 Sets
10 Reps
@9
5
Leg Extension
3 Sets
12 Reps
@9
6
Chest Supported Row (Machine)
3 Sets
8 Reps
@9
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Light Jog
1 Set
30 mins
@7
Day 1
1
Lat Pulldown
3 Sets
12 Reps
@7
2
Leg Press
3 Sets
8 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
4
Goblet Squat
3 Sets
10 Reps
@7
5
Leg Extension
3 Sets
12 Reps
@7
6
Chest Supported Row (Machine)
3 Sets
8 Reps
@7
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Light Jog
1 Set
30 mins
@7
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
3
Chest Fly (Cable)
3 Sets
15 Reps
@7
4
Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
@7
6
Shoulder Press (Machine)
3 Sets
12 Reps
@7
7
Light Jog
1 Set
15 mins
@6.5
Day 3
1
Squat (Smith Machine)
3 Sets
10 Reps
@7
2
Chin-Up (Assisted)
2 Sets
8 Reps
@7
3
Skull Crusher
3 Sets
8 Reps
@7
4
Deadlift (Barbell)
3 Sets
5 Reps
@7
5
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
6
Seated Row (Cable)
3 Sets
7
Bicep Curl (Cable)
3 Sets
8
Swim
1 Set
Day 1
1
Lat Pulldown
3 Sets
12 Reps
@7
2
Leg Press
3 Sets
8 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
4
Goblet Squat
3 Sets
10 Reps
@7
5
Leg Extension
3 Sets
12 Reps
@7
6
Chest Supported Row (Machine)
3 Sets
8 Reps
@7
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Light Jog
1 Set
30 mins
@7
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
3
Chest Fly (Cable)
3 Sets
15 Reps
@7
4
Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
@7
6
Shoulder Press (Machine)
3 Sets
12 Reps
@7
7
Light Jog
1 Set
15 mins
@6.5
Day 3
1
Squat (Smith Machine)
3 Sets
10 Reps
@7
2
Chin-Up (Assisted)
2 Sets
8 Reps
@7
3
Skull Crusher
3 Sets
8 Reps
@7
4
Deadlift (Barbell)
3 Sets
5 Reps
@7
5
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
6
Seated Row (Cable)
3 Sets
7
Bicep Curl (Cable)
3 Sets
8
Swim
1 Set
Day 1
1
Lat Pulldown
3 Sets
12 Reps
@7
2
Leg Press
3 Sets
8 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
4
Goblet Squat
3 Sets
10 Reps
@7
5
Leg Extension
3 Sets
12 Reps
@7
6
Chest Supported Row (Machine)
3 Sets
8 Reps
@7
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Light Jog
1 Set
30 mins
@7
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
3
Chest Fly (Cable)
3 Sets
15 Reps
@7
4
Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
@7
6
Shoulder Press (Machine)
3 Sets
12 Reps
@7
7
Light Jog
1 Set
15 mins
@6.5
Day 3
1
Squat (Smith Machine)
3 Sets
10 Reps
@7
2
Chin-Up (Assisted)
2 Sets
8 Reps
@7
3
Skull Crusher
3 Sets
8 Reps
@7
4
Deadlift (Barbell)
3 Sets
5 Reps
@7
5
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
6
Seated Row (Cable)
3 Sets
7
Bicep Curl (Cable)
3 Sets
8
Swim
1 Set
Day 1
1
Lat Pulldown
3 Sets
12 Reps
@7
2
Leg Press
3 Sets
8 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
4
Goblet Squat
3 Sets
10 Reps
@7
5
Leg Extension
3 Sets
12 Reps
@7
6
Chest Supported Row (Machine)
3 Sets
8 Reps
@7
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Light Jog
1 Set
30 mins
@7
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
3
Chest Fly (Cable)
3 Sets
15 Reps
@7
4
Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
@7
6
Shoulder Press (Machine)
3 Sets
12 Reps
@7
7
Light Jog
1 Set
15 mins
@6.5
Day 3
1
Squat (Smith Machine)
3 Sets
10 Reps
@7
2
Chin-Up (Assisted)
2 Sets
8 Reps
@7
3
Skull Crusher
3 Sets
8 Reps
@7
4
Deadlift (Barbell)
3 Sets
5 Reps
@7
5
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
6
Seated Row (Cable)
3 Sets
7
Bicep Curl (Cable)
3 Sets
8
Swim
1 Set
Day 1
1
Lat Pulldown
3 Sets
12 Reps
@7
2
Leg Press
3 Sets
8 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
4
Goblet Squat
3 Sets
10 Reps
@7
5
Leg Extension
3 Sets
12 Reps
@7
6
Chest Supported Row (Machine)
3 Sets
8 Reps
@7
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Light Jog
1 Set
30 mins
@7
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
3
Chest Fly (Cable)
3 Sets
15 Reps
@7
4
Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
@7
6
Shoulder Press (Machine)
3 Sets
12 Reps
@7
7
Light Jog
1 Set
15 mins
@6.5
Day 3
1
Squat (Smith Machine)
3 Sets
10 Reps
@7
2
Chin-Up (Assisted)
2 Sets
8 Reps
@7
3
Skull Crusher
3 Sets
8 Reps
@7
4
Deadlift (Barbell)
3 Sets
5 Reps
@7
5
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
6
Seated Row (Cable)
3 Sets
7
Bicep Curl (Cable)
3 Sets
8
Swim
1 Set