Program Description
Make Gains
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedApr 14, 2025 07:00
- Last EditedJun 18, 2025 11:53

Summary
Transform your physique with the Upper Lower program, a comprehensive 18-week journey designed for serious lifters. This 4-day split focuses on maximizing strength and muscle growth through targeted upper and lower body workouts, utilizing a variety of machines and free weights. Each session combines compound and isolation exercises, ensuring you hit every major muscle group effectively. Get ready to elevate your training and achieve your fitness goals with structured intensity and progression!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Smith Machine)2 Sets
4-8 Reps
-
2
Shoulder Press (Machine)2 Sets
4-8 Reps
-
3
Dip (Weighted)2 Sets
4-8 Reps
-
4
Pec Deck (Machine)2 Sets
4-8 Reps
-
5
Lateral Raise (Machine)2 Sets
4-8 Reps
-
6
Reverse Pec Deck2 Sets
4-8 Reps
-
7
Lat Pulldown2 Sets
4-8 Reps
-
8
Chest Supported Row (Machine)2 Sets
4-8 Reps
-
9
Preacher Curl (EZ Bar)2 Sets
4-8 Reps
-
Day 2
1
Lying Leg Curl2 Sets
4-8 Reps
-
2
Leg Press2 Sets
4-8 Reps
-
3
Stiff Leg Deadlift2 Sets
4-8 Reps
-
4
Leg Extension2 Sets
4-8 Reps
-
5
Hip Adductor (Machine)2 Sets
4-8 Reps
-
6
Abs Crunch (Machine)2 Sets
4-8 Reps
-
Day 3
1
Lat Pulldown2 Sets
4-8 Reps
-
2
Chest Supported Row (Machine)2 Sets
4-8 Reps
-
3
Preacher Curl (EZ Bar)2 Sets
4-8 Reps
-
4
Incline Bench Press (Smith Machine)2 Sets
4-8 Reps
-
5
Shoulder Press (Machine)2 Sets
4-8 Reps
-
6
Dip (Weighted)2 Sets
4-8 Reps
-
7
Pec Deck (Machine)2 Sets
4-8 Reps
-
8
Lateral Raise (Machine)2 Sets
4-8 Reps
-
9
Reverse Pec Deck2 Sets
4-8 Reps
-
Day 4
1
Lying Leg Curl2 Sets
4-8 Reps
-
2
Leg Press2 Sets
4-8 Reps
-
3
Stiff Leg Deadlift2 Sets
4-8 Reps
-
4
Leg Extension2 Sets
4-8 Reps
-
5
Hip Adductor (Machine)2 Sets
4-8 Reps
-
6
Abs Crunch (Machine)2 Sets
4-8 Reps
-