Bubba Builder- Lower/ Upper

by Michael J.

Program Description

2 week program intended to be ran back to back. Improve reps or weight each session. Optional Upper Day B

Program Overview

Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
60 minutes
Created
May 01, 2025 11:13
Last Edited
May 08, 2025 11:27

Muscle Engagement

Front

Back

MuscleSet

Glutes

14.4%

Hamstrings

11.4%

Triceps

10.8%

Quadriceps

8.4%

Biceps

8.4%

Front Delts

7.2%

Chest

6%

Middle Delts

6%

Lats

5.4%

Upper Back

4.8%

Abs

4.8%

Adductors

4.2%

Lower Back

3.6%

Abductors

3%

Forearms

1.2%

Rear Delts

0.6%

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WEEK 1

WEEK 2

Day 1

1

Back Extension (Weighted)

3

5-8 reps

-

2

Bulgarian Split Squat (Dumbbell)

3

5-8 reps

-

3

Lying Leg Curl

3

5-8 reps

-

4

Squat (Barbell)

3

5-8 reps

-

5

Decline Crunch (Weighted)

3

5-8 reps

-

Day 1

1

Back Extension (Weighted)

3

5-8 reps

-

2

Bulgarian Split Squat (Dumbbell)

3

5-8 reps

-

3

Lying Leg Curl

3

5-8 reps

-

4

Squat (Barbell)

3

5-8 reps

-

5

Decline Crunch (Weighted)

3

5-8 reps

-

Day 2

1

Incline Bench Press (Barbell)

3

5-8 reps

-

2

Lat Pulldown (Close Grip)

3

5-8 reps

-

3

Shoulder Press (Machine)

3

5-8 reps

-

4

Overhead Extension (EZ Bar)

3

5-8 reps

-

5

Hammer Curl (Dumbbell)

3

5-8 reps

-

Day 2

1

Incline Bench Press (Barbell)

3

5-8 reps

-

2

Lat Pulldown (Close Grip)

3

5-8 reps

-

3

Shoulder Press (Machine)

3

5-8 reps

-

4

Overhead Extension (EZ Bar)

3

5-8 reps

-

5

Hammer Curl (Dumbbell)

3

5-8 reps

-

Day 3

1

Hip Adductor (Machine)

3

9-12 reps

-

2

Hip Abductor (Machine)

3

9-12 reps

-

3

Hip Thrust (Machine)

3

5-8 reps

-

4

Single-Leg Leg Curl

3

5-8 reps

-

5

Step-Up (Weighted)

3

5-8 reps

-

Day 3

1

Hip Adductor (Machine)

3

9-12 reps

-

2

Hip Abductor (Machine)

3

9-12 reps

-

3

Hip Thrust (Machine)

3

5-8 reps

-

4

Single-Leg Leg Curl

3

5-8 reps

-

5

Step-Up (Weighted)

3

5-8 reps

-

Day 4

1

Incline Bench Press (Smith Machine)

3

5-8 reps

-

2

Seated Row (Cable)

3

5-8 reps

-

3

Lateral Raise (Dumbbell)

3

5 reps

-

4

Single Arm Tricep Extension (Cable)

3

5-8 reps

-

5

Bicep Curl (Dumbbell)

3

5-8 reps

-

Day 4

1

Incline Bench Press (Smith Machine)

3

5-8 reps

-

2

Seated Row (Cable)

3

5-8 reps

-

3

Lateral Raise (Dumbbell)

3

5 reps

-

4

Single Arm Tricep Extension (Cable)

3

5-8 reps

-

5

Bicep Curl (Dumbbell)

3

5-8 reps

-

Day 1

1

Back Extension (Weighted)

3 Sets

5-8 Reps

-

2

Bulgarian Split Squat (Dumbbell)

3 Sets

5-8 Reps

-

3

Lying Leg Curl

3 Sets

5-8 Reps

-

4

Squat (Barbell)

3 Sets

5-8 Reps

-

5

Decline Crunch (Weighted)

3 Sets

5-8 Reps

-

Day 2

1

Incline Bench Press (Barbell)

3 Sets

5-8 Reps

-

2

Lat Pulldown (Close Grip)

3 Sets

5-8 Reps

-

3

Shoulder Press (Machine)

3 Sets

5-8 Reps

-

4

Overhead Extension (EZ Bar)

3 Sets

5-8 Reps

-

5

Hammer Curl (Dumbbell)

3 Sets

5-8 Reps

-

Day 3

1

Hip Adductor (Machine)

3 Sets

9-12 Reps

-

2

Hip Abductor (Machine)

3 Sets

9-12 Reps

-

3

Hip Thrust (Machine)

3 Sets

5-8 Reps

-

4

Single-Leg Leg Curl

3 Sets

5-8 Reps

-

5

Step-Up (Weighted)

3 Sets

5-8 Reps

-

Day 4

1

Incline Bench Press (Smith Machine)

3 Sets

5-8 Reps

-

2

Seated Row (Cable)

3 Sets

5-8 Reps

-

3

Lateral Raise (Dumbbell)

3 Sets

5 Reps

-

4

Single Arm Tricep Extension (Cable)

3 Sets

5-8 Reps

-

5

Bicep Curl (Dumbbell)

3 Sets

5-8 Reps

-