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MY UPPER/LOWER PROGRAM
by Johann F.
1 athletes joined
Program Description
The minimum essential.
Program Overview
Level
Beginner, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 24, 2024 05:20
Last Edited
May 14, 2024 06:25
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
@8
2
Seated Row (Cable)
3 Sets
3
Incline Bench Press (Dumbbell)
3 Sets
4
Lat Pulldown (Neutral Grip)
3 Sets
5
Single Arm Tricep Extension (Cable)
2 Sets
6
Bicep Curl (Cable)
2 Sets
Day 2
1
Lateral Raise (Cable)
3 Sets
2
Squat (Barbell)
3 Sets
3
Lying Leg Curl
3 Sets
4
Leg Extension
3 Sets
5
Seated Calf Raise
5 Sets
Day 3
1
Seated Overhead Press (Dumbbell)
3 Sets
2
Dumbbell Row
3 Sets
3
Incline Curl (Dumbbell)
2 Sets
4
Incline Tricep Extension (Dumbbell)
2 Sets
5
Chest Fly (Cable)
3 Sets
6
Standing Pullover (Cable)
3 Sets
Day 4
1
Lateral Raise (Cable)
3 Sets
2
Hack Squat
3 Sets
3
Leg Curl
3 Sets
4
Leg Extension
3 Sets
5
Standing Calf Raise
5 Sets
Day 1
1
Bench Press (Dumbbell)
3 Sets
@8
2
Seated Row (Cable)
3 Sets
3
Incline Bench Press (Dumbbell)
3 Sets
4
Lat Pulldown (Neutral Grip)
3 Sets
5
Single Arm Tricep Extension (Cable)
2 Sets
6
Bicep Curl (Cable)
2 Sets
Day 2
1
Lateral Raise (Cable)
3 Sets
2
Squat (Barbell)
3 Sets
3
Lying Leg Curl
3 Sets
4
Leg Extension
3 Sets
5
Seated Calf Raise
5 Sets
Day 3
1
Seated Overhead Press (Dumbbell)
3 Sets
2
Dumbbell Row
3 Sets
3
Incline Curl (Dumbbell)
2 Sets
4
Incline Tricep Extension (Dumbbell)
2 Sets
5
Chest Fly (Cable)
3 Sets
6
Standing Pullover (Cable)
3 Sets
Day 4
1
Lateral Raise (Cable)
3 Sets
2
Hack Squat
3 Sets
3
Leg Curl
3 Sets
4
Leg Extension
3 Sets
5
Standing Calf Raise
5 Sets
Day 1
1
Bench Press (Dumbbell)
3 Sets
@8
2
Seated Row (Cable)
3 Sets
3
Incline Bench Press (Dumbbell)
3 Sets
4
Lat Pulldown (Neutral Grip)
3 Sets
5
Single Arm Tricep Extension (Cable)
2 Sets
6
Bicep Curl (Cable)
2 Sets
Day 2
1
Lateral Raise (Cable)
3 Sets
2
Squat (Barbell)
3 Sets
3
Lying Leg Curl
3 Sets
4
Leg Extension
3 Sets
5
Seated Calf Raise
5 Sets
Day 3
1
Seated Overhead Press (Dumbbell)
3 Sets
2
Dumbbell Row
3 Sets
3
Incline Curl (Dumbbell)
2 Sets
4
Incline Tricep Extension (Dumbbell)
2 Sets
5
Chest Fly (Cable)
3 Sets
6
Standing Pullover (Cable)
3 Sets
Day 4
1
Lateral Raise (Cable)
3 Sets
2
Hack Squat
3 Sets
3
Leg Curl
3 Sets
4
Leg Extension
3 Sets
5
Standing Calf Raise
5 Sets
Day 1
1
Bench Press (Dumbbell)
3 Sets
@8
2
Seated Row (Cable)
3 Sets
3
Incline Bench Press (Dumbbell)
3 Sets
4
Lat Pulldown (Neutral Grip)
3 Sets
5
Single Arm Tricep Extension (Cable)
2 Sets
6
Bicep Curl (Cable)
2 Sets
Day 2
1
Lateral Raise (Cable)
3 Sets
2
Squat (Barbell)
3 Sets
3
Lying Leg Curl
3 Sets
4
Leg Extension
3 Sets
5
Seated Calf Raise
5 Sets
Day 3
1
Seated Overhead Press (Dumbbell)
3 Sets
2
Dumbbell Row
3 Sets
3
Incline Curl (Dumbbell)
2 Sets
4
Incline Tricep Extension (Dumbbell)
2 Sets
5
Chest Fly (Cable)
3 Sets
6
Standing Pullover (Cable)
3 Sets
Day 4
1
Lateral Raise (Cable)
3 Sets
2
Hack Squat
3 Sets
3
Leg Curl
3 Sets
4
Leg Extension
3 Sets
5
Standing Calf Raise
5 Sets