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Javix upper/lower
by java antunes
1 athletes joined
Program Description
Upper/ lower 3 days/week split program
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
May 20, 2024 05:03
Last Edited
May 21, 2024 11:53
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Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown
3 Sets
10-12 Reps
2
Dumbbell Row
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
5
Pullover (Dumbbell)
3 Sets
10 Reps
6
Decline Crunch
2 Sets
10-15 Reps
7
Side Crunch (Cable)
2 Sets
10-15 Reps
Day 2
1
Goblet Squat
3 Sets
10-12 Reps
2
Leg Extension
3 Sets
10-15 Reps
3
Lying Leg Curl
3 Sets
10-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
5
Seated Calf Raise
4 Sets
15-25 Reps
6
Standing Calf Raise
3 Sets
15-25 Reps
Day 3
1
Side Bend (Dumbbell)
2 Sets
1 Set
10 Reps
1010 Reps
2
Hanging Leg Raise
3 Sets
10 Reps
3
Bicep Curl (Barbell)
3 Sets
10 Reps
4
Hammer Curl
3 Sets
10 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
7
Arnold Press
3 Sets
12 Reps
8
Lateral Raise (Dumbbell)
2 Sets
10 Reps
Day 1
1
Lat Pulldown
3 Sets
10-12 Reps
2
Dumbbell Row
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
5
Pullover (Dumbbell)
3 Sets
10 Reps
6
Decline Crunch
2 Sets
10-15 Reps
7
Side Crunch (Cable)
2 Sets
10-15 Reps
Day 2
1
Goblet Squat
3 Sets
10-12 Reps
2
Leg Extension
3 Sets
10-15 Reps
3
Lying Leg Curl
3 Sets
10-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
5
Seated Calf Raise
4 Sets
15-25 Reps
6
Standing Calf Raise
3 Sets
15-25 Reps
Day 3
1
Side Bend (Dumbbell)
2 Sets
1 Set
10 Reps
1010 Reps
2
Hanging Leg Raise
3 Sets
10 Reps
3
Bicep Curl (Barbell)
3 Sets
10 Reps
4
Hammer Curl
3 Sets
10 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
7
Arnold Press
3 Sets
12 Reps
8
Lateral Raise (Dumbbell)
2 Sets
10 Reps
Day 1
1
Lat Pulldown
3 Sets
10-12 Reps
2
Dumbbell Row
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
5
Pullover (Dumbbell)
3 Sets
10 Reps
6
Decline Crunch
2 Sets
10-15 Reps
7
Side Crunch (Cable)
2 Sets
10-15 Reps
Day 2
1
Goblet Squat
3 Sets
10-12 Reps
2
Leg Extension
3 Sets
10-15 Reps
3
Lying Leg Curl
3 Sets
10-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
5
Seated Calf Raise
4 Sets
15-25 Reps
6
Standing Calf Raise
3 Sets
15-25 Reps
Day 3
1
Side Bend (Dumbbell)
2 Sets
1 Set
10 Reps
1010 Reps
2
Hanging Leg Raise
3 Sets
10 Reps
3
Bicep Curl (Barbell)
3 Sets
10 Reps
4
Hammer Curl
3 Sets
10 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
7
Arnold Press
3 Sets
12 Reps
8
Lateral Raise (Dumbbell)
2 Sets
10 Reps
Day 1
1
Lat Pulldown
3 Sets
10-12 Reps
2
Dumbbell Row
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
5
Pullover (Dumbbell)
3 Sets
10 Reps
6
Decline Crunch
2 Sets
10-15 Reps
7
Side Crunch (Cable)
2 Sets
10-15 Reps
Day 2
1
Goblet Squat
3 Sets
10-12 Reps
2
Leg Extension
3 Sets
10-15 Reps
3
Lying Leg Curl
3 Sets
10-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
5
Seated Calf Raise
4 Sets
15-25 Reps
6
Standing Calf Raise
3 Sets
15-25 Reps
Day 3
1
Side Bend (Dumbbell)
2 Sets
1 Set
10 Reps
1010 Reps
2
Hanging Leg Raise
3 Sets
10 Reps
3
Bicep Curl (Barbell)
3 Sets
10 Reps
4
Hammer Curl
3 Sets
10 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
7
Arnold Press
3 Sets
12 Reps
8
Lateral Raise (Dumbbell)
2 Sets
10 Reps
Day 1
1
Lat Pulldown
3 Sets
10-12 Reps
2
Dumbbell Row
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
5
Pullover (Dumbbell)
3 Sets
10 Reps
6
Decline Crunch
2 Sets
10-15 Reps
7
Side Crunch (Cable)
2 Sets
10-15 Reps
Day 2
1
Goblet Squat
3 Sets
10-12 Reps
2
Leg Extension
3 Sets
10-15 Reps
3
Lying Leg Curl
3 Sets
10-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
5
Seated Calf Raise
4 Sets
15-25 Reps
6
Standing Calf Raise
3 Sets
15-25 Reps
Day 3
1
Side Bend (Dumbbell)
2 Sets
1 Set
10 Reps
1010 Reps
2
Hanging Leg Raise
3 Sets
10 Reps
3
Bicep Curl (Barbell)
3 Sets
10 Reps
4
Hammer Curl
3 Sets
10 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
7
Arnold Press
3 Sets
12 Reps
8
Lateral Raise (Dumbbell)
2 Sets
10 Reps
Day 1
1
Lat Pulldown
3 Sets
10-12 Reps
2
Dumbbell Row
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
5
Pullover (Dumbbell)
3 Sets
10 Reps
6
Decline Crunch
2 Sets
10-15 Reps
7
Side Crunch (Cable)
2 Sets
10-15 Reps
Day 2
1
Goblet Squat
3 Sets
10-12 Reps
2
Leg Extension
3 Sets
10-15 Reps
3
Lying Leg Curl
3 Sets
10-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
5
Seated Calf Raise
4 Sets
15-25 Reps
6
Standing Calf Raise
3 Sets
15-25 Reps
Day 3
1
Side Bend (Dumbbell)
2 Sets
1 Set
10 Reps
1010 Reps
2
Hanging Leg Raise
3 Sets
10 Reps
3
Bicep Curl (Barbell)
3 Sets
10 Reps
4
Hammer Curl
3 Sets
10 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
7
Arnold Press
3 Sets
12 Reps
8
Lateral Raise (Dumbbell)
2 Sets
10 Reps
Day 1
1
Lat Pulldown
3 Sets
10-12 Reps
2
Dumbbell Row
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
5
Pullover (Dumbbell)
3 Sets
10 Reps
6
Decline Crunch
2 Sets
10-15 Reps
7
Side Crunch (Cable)
2 Sets
10-15 Reps
Day 2
1
Goblet Squat
3 Sets
10-12 Reps
2
Leg Extension
3 Sets
10-15 Reps
3
Lying Leg Curl
3 Sets
10-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
5
Seated Calf Raise
4 Sets
15-25 Reps
6
Standing Calf Raise
3 Sets
15-25 Reps
Day 3
1
Side Bend (Dumbbell)
2 Sets
1 Set
10 Reps
1010 Reps
2
Hanging Leg Raise
3 Sets
10 Reps
3
Bicep Curl (Barbell)
3 Sets
10 Reps
4
Hammer Curl
3 Sets
10 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
7
Arnold Press
3 Sets
12 Reps
8
Lateral Raise (Dumbbell)
2 Sets
10 Reps
Day 1
1
Lat Pulldown
3 Sets
10-12 Reps
2
Dumbbell Row
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
5
Pullover (Dumbbell)
3 Sets
10 Reps
6
Decline Crunch
2 Sets
10-15 Reps
7
Side Crunch (Cable)
2 Sets
10-15 Reps
Day 2
1
Goblet Squat
3 Sets
10-12 Reps
2
Leg Extension
3 Sets
10-15 Reps
3
Lying Leg Curl
3 Sets
10-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
5
Seated Calf Raise
4 Sets
15-25 Reps
6
Standing Calf Raise
3 Sets
15-25 Reps
Day 3
1
Side Bend (Dumbbell)
2 Sets
1 Set
10 Reps
1010 Reps
2
Hanging Leg Raise
3 Sets
10 Reps
3
Bicep Curl (Barbell)
3 Sets
10 Reps
4
Hammer Curl
3 Sets
10 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
7
Arnold Press
3 Sets
12 Reps
8
Lateral Raise (Dumbbell)
2 Sets
10 Reps