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Upper-Lower FDS
by Franclin D.
Program Description
Simple programme for bodybuilding and/or off-season powerlifting. Upper/lower split, with a cardio day.
Program Overview
Level
Novice, Intermediate, Beginner
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
70 minutes
Created
Jun 30, 2024 10:00
Last Edited
Jul 20, 2024 06:48
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Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
3 Sets
10-15 Reps
2
Leg Curl
2 Sets
10-15 Reps
3A
Squat (Smith Machine)
2 Sets
12-20 Reps
3B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
Day 2
1
Bench Press (Wide Grip)
3 Sets
10-15 Reps
2
Bench Press (Smith Machine)
2 Sets
12-20 Reps
3
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
4
Overhead Tricep Extension (Cable)
2 Sets
12-20 Reps
Day 3
1
Calf Raise (Leg Press)
2 Sets
10-15 Reps
2
Leg Press
3 Sets
12-20 Reps
3A
Split Squat Front Foot Elevated (Smith Machine)
2 Sets
10-15 Reps
3B
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
4
Leg Extension
2 Sets
10-15 Reps
Day 4
1
Bench Press (Close Grip)
3 Sets
10-15 Reps
2
Incline Bench Press (Smith Machine)
2 Sets
12-20 Reps
3
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
4A
Incline Curl (Dumbbell)
2 Sets
12-20 Reps
4B
Tricep Extension (Dumbbell)
2 Sets
12-20 Reps
Day 5
1
Run
1 Set
1 Set
1 Set
1 Set
2 mins
3 mins
1 mins
1 mins
6%
12%
6%
15%
2
Box Jump
3 Sets
20-40 secs
30%
3
Med Ball Slam
3 Sets
20 secs
20%
4
Stretching
1 Set