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Upper lower 6x

by Luke H.
3 athletes joined

Program Description

Gain as much muscle as possible without switching to FBEOD

Program Overview

  • Level
    Beginner, Novice, Advanced, Intermediate
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 14, 2025 06:36
  • Last Edited
    Aug 28, 2025 11:54

Summary

The Upper Lower 6x program is an intense 8-week training regimen designed for those ready to elevate their strength and muscle gains. With a commitment to 7 days a week, this program expertly alternates between upper and lower body workouts, ensuring balanced development and recovery. Each session incorporates a variety of exercises, including the Smith Machine Incline Bench Press and Wide Grip Lat Pulldown, targeting major muscle groups with precision. Get ready to push your limits and transform your physique with this structured approach tailored for serious lifters.
Muscle Engagement
Front
Back
MuscleSet
Biceps
9.1%
Triceps
9.1%
Upper Back
8.7%
Chest
8.2%
Lats
7.8%
Quadriceps
7.3%
Front Delts
7.3%
Middle Delts
6.8%
Hamstrings
5.9%
Abs
5.9%
Glutes
5.5%
Forearms
5%
Calves
4.6%
Adductors
3.2%
Lower Back
2.3%
Abductors
2.3%
Rear Delts
0.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
1
4-6 reps
-
5
Tricep Pushdown (Cable)
1
4-6 reps
-
6
Chest Fly (Machine)
1
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
1
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
1
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
1
4-6 reps
-
5
Tricep Pushdown (Cable)
1
4-6 reps
-
6
Chest Fly (Machine)
1
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
1
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
1
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
1
4-6 reps
-
5
Tricep Pushdown (Cable)
1
4-6 reps
-
6
Chest Fly (Machine)
1
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
1
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
1
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
1
4-6 reps
-
5
Tricep Pushdown (Cable)
1
4-6 reps
-
6
Chest Fly (Machine)
1
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
1
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
1
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
1
4-6 reps
-
5
Tricep Pushdown (Cable)
1
4-6 reps
-
6
Chest Fly (Machine)
1
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
1
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
1
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
1
4-6 reps
-
5
Tricep Pushdown (Cable)
1
4-6 reps
-
6
Chest Fly (Machine)
1
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
1
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
1
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
1
4-6 reps
-
5
Tricep Pushdown (Cable)
1
4-6 reps
-
6
Chest Fly (Machine)
1
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
1
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
1
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
1
4-6 reps
-
5
Tricep Pushdown (Cable)
1
4-6 reps
-
6
Chest Fly (Machine)
1
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
1
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
1
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
1
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
1
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
1
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
1
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
1
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
1
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
1
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
1
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
1
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
1
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
1
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
1
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
1
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
1
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
1
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
1
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
1
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
1
4-6 reps
-
5
Tricep Pushdown (Cable)
1
4-6 reps
-
6
Chest Fly (Machine)
1
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
1
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
1
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
1
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
1
4-6 reps
-
5
Tricep Pushdown (Cable)
1
4-6 reps
-
6
Chest Fly (Machine)
1
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
1
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
1
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
1
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
1
4-6 reps
-
5
Tricep Pushdown (Cable)
1
4-6 reps
-
6
Chest Fly (Machine)
1
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
1
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
1
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
1
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
1
4-6 reps
-
5
Tricep Pushdown (Cable)
1
4-6 reps
-
6
Chest Fly (Machine)
1
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
1
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
1
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
1
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
1
4-6 reps
-
5
Tricep Pushdown (Cable)
1
4-6 reps
-
6
Chest Fly (Machine)
1
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
1
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
1
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
1
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
1
4-6 reps
-
5
Tricep Pushdown (Cable)
1
4-6 reps
-
6
Chest Fly (Machine)
1
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
1
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
1
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
1
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
1
4-6 reps
-
5
Tricep Pushdown (Cable)
1
4-6 reps
-
6
Chest Fly (Machine)
1
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
1
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
1
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
1
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
1
4-6 reps
-
5
Tricep Pushdown (Cable)
1
4-6 reps
-
6
Chest Fly (Machine)
1
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
1
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
1
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
1
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
1
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
1
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
1
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
1
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
1
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
1
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
1
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
1
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
1
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
1
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
1
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
1
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
1
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
1
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
1
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
1
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
1
4-6 reps
-
5
Tricep Pushdown (Cable)
1
4-6 reps
-
6
Chest Fly (Machine)
1
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
1
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
1
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
1
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
1
4-6 reps
-
5
Tricep Pushdown (Cable)
1
4-6 reps
-
6
Chest Fly (Machine)
1
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
1
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
1
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
1
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
1
4-6 reps
-
5
Tricep Pushdown (Cable)
1
4-6 reps
-
6
Chest Fly (Machine)
1
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
1
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
1
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
1
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
1
4-6 reps
-
5
Tricep Pushdown (Cable)
1
4-6 reps
-
6
Chest Fly (Machine)
1
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
1
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
1
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
1
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
1
4-6 reps
-
5
Tricep Pushdown (Cable)
1
4-6 reps
-
6
Chest Fly (Machine)
1
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
1
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
1
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
1
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
1
4-6 reps
-
5
Tricep Pushdown (Cable)
1
4-6 reps
-
6
Chest Fly (Machine)
1
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
1
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
1
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
1
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
1
4-6 reps
-
5
Tricep Pushdown (Cable)
1
4-6 reps
-
6
Chest Fly (Machine)
1
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
1
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
1
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
1
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
1
4-6 reps
-
5
Tricep Pushdown (Cable)
1
4-6 reps
-
6
Chest Fly (Machine)
1
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
1
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
1
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
1
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
1
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
1
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
1
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
1
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
1
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
1
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
1
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
1
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
1
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
1
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
1
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
1
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
1
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
1
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
1
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
1
4-8 reps
-
Day 7
No exercises added to this day
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
4-6 Reps
-
2
Wide Grip Lat Pulldown
1 Set
4-6 Reps
-
3
Shoulder Press (Machine)
1 Set
4-6 Reps
-
4
Machine Preacher Curl
2 Sets
4-6 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
4-6 Reps
-
6
Chest Fly (Machine)
2 Sets
4-6 Reps
-
7
Chest Supported Row (Machine)
1 Set
4-6 Reps
-
8
Lateral Raise (Cable)
2 Sets
4-8 Reps
-
9
Hammer Curl (Cable)
1 Set
4-6 Reps
-
10
Chest Supported Row (Dumbbell)
2 Sets
4-8 Reps
-
11
JM Press
1 Set
4-8 Reps
-
12
Wrist Curls
2 Sets
4-8 Reps
-
Day 2
1
Calf Raise (Leg Press)
2 Sets
4-8 Reps
-
2
Squat (Smith Machine)
1 Set
4-5 Reps
-
3
Leg Extension
2 Sets
4-8 Reps
-
4
Romanian Deadlift (Barbell)
1 Set
4-5 Reps
-
5
Hamstring Curl
1 Set
4-6 Reps
-
6
Hip Adductor (Machine)
1 Set
4-8 Reps
-
7
Hip Abductor (Machine)
1 Set
4-8 Reps
-
8
Cable Crunch
2 Sets
4-8 Reps
-
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
4-6 Reps
-
2
Wide Grip Lat Pulldown
1 Set
4-6 Reps
-
3
Shoulder Press (Machine)
1 Set
4-6 Reps
-
4
Machine Preacher Curl
2 Sets
4-6 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
4-6 Reps
-
6
Chest Fly (Machine)
2 Sets
4-6 Reps
-
7
Chest Supported Row (Machine)
1 Set
4-6 Reps
-
8
Lateral Raise (Cable)
2 Sets
4-8 Reps
-
9
Hammer Curl (Cable)
1 Set
4-6 Reps
-
10
Chest Supported Row (Dumbbell)
2 Sets
4-8 Reps
-
11
JM Press
1 Set
4-8 Reps
-
12
Wrist Curls
2 Sets
4-8 Reps
-
Day 4
1
Calf Raise (Leg Press)
2 Sets
4-8 Reps
-
2
Squat (Smith Machine)
1 Set
4-5 Reps
-
3
Leg Extension
2 Sets
4-8 Reps
-
4
Romanian Deadlift (Barbell)
1 Set
4-5 Reps
-
5
Hamstring Curl
1 Set
4-6 Reps
-
6
Hip Adductor (Machine)
1 Set
4-8 Reps
-
7
Hip Abductor (Machine)
1 Set
4-8 Reps
-
8
Cable Crunch
2 Sets
4-8 Reps
-
Day 5
1
Incline Bench Press (Smith Machine)
1 Set
4-6 Reps
-
2
Wide Grip Lat Pulldown
1 Set
4-6 Reps
-
3
Shoulder Press (Machine)
1 Set
4-6 Reps
-
4
Machine Preacher Curl
2 Sets
4-6 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
4-6 Reps
-
6
Chest Fly (Machine)
2 Sets
4-6 Reps
-
7
Chest Supported Row (Machine)
1 Set
4-6 Reps
-
8
Lateral Raise (Cable)
2 Sets
4-8 Reps
-
9
Hammer Curl (Cable)
1 Set
4-6 Reps
-
10
Chest Supported Row (Dumbbell)
2 Sets
4-8 Reps
-
11
JM Press
1 Set
4-8 Reps
-
12
Wrist Curls
2 Sets
4-8 Reps
-
Day 6
1
Calf Raise (Leg Press)
2 Sets
4-8 Reps
-
2
Squat (Smith Machine)
1 Set
4-5 Reps
-
3
Leg Extension
2 Sets
4-8 Reps
-
4
Romanian Deadlift (Barbell)
1 Set
4-5 Reps
-
5
Hamstring Curl
1 Set
4-6 Reps
-
6
Hip Adductor (Machine)
1 Set
4-8 Reps
-
7
Hip Abductor (Machine)
1 Set
4-8 Reps
-
8
Cable Crunch
2 Sets
4-8 Reps
-
Day 7
No exercises added to this day