Program Description
Standard 4 day workout routine. Two more focused days to upper and lower, and two “full body” days with a pull and push emphasis.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout50 minutes
- CreatedNov 04, 2024 05:40
- Last EditedJun 18, 2025 12:28

Summary
Elevate your training with the Upper/Lower/Pull/Push program, a comprehensive 16-week journey designed for serious lifters looking to build strength and muscle. Comprising four workouts per week, this program expertly balances upper and lower body days with focused push and pull sessions, ensuring all major muscle groups are effectively targeted. Each workout features a mix of barbell, dumbbell, and machine exercises, allowing you to maximize your gains in a full gym setting. Get ready to push your limits and transform your physique!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
T-Bar Row
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Chest Fly (Machine)
2
AMRAP
-
8
Standing Pullover (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
T-Bar Row
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Chest Fly (Machine)
2
AMRAP
-
8
Standing Pullover (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
T-Bar Row
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Chest Fly (Machine)
2
AMRAP
-
8
Standing Pullover (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
T-Bar Row
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Chest Fly (Machine)
2
AMRAP
-
8
Standing Pullover (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
T-Bar Row
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Chest Fly (Machine)
2
AMRAP
-
8
Standing Pullover (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
T-Bar Row
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Chest Fly (Machine)
2
AMRAP
-
8
Standing Pullover (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
T-Bar Row
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Chest Fly (Machine)
2
AMRAP
-
8
Standing Pullover (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
T-Bar Row
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Chest Fly (Machine)
2
AMRAP
-
8
Standing Pullover (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
T-Bar Row
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Chest Fly (Machine)
2
AMRAP
-
8
Standing Pullover (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
T-Bar Row
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Chest Fly (Machine)
2
AMRAP
-
8
Standing Pullover (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
T-Bar Row
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Chest Fly (Machine)
2
AMRAP
-
8
Standing Pullover (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
T-Bar Row
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Chest Fly (Machine)
2
AMRAP
-
8
Standing Pullover (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
T-Bar Row
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Chest Fly (Machine)
2
AMRAP
-
8
Standing Pullover (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
T-Bar Row
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Chest Fly (Machine)
2
AMRAP
-
8
Standing Pullover (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
T-Bar Row
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Chest Fly (Machine)
2
AMRAP
-
8
Standing Pullover (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
T-Bar Row
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Chest Fly (Machine)
2
AMRAP
-
8
Standing Pullover (Cable)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
-
2
Good Morning
4
12 reps
-
3
Leg Press
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Cable Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
-
2
Good Morning
4
12 reps
-
3
Leg Press
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Cable Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
-
2
Good Morning
4
12 reps
-
3
Leg Press
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Cable Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
-
2
Good Morning
4
12 reps
-
3
Leg Press
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Cable Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
-
2
Good Morning
4
12 reps
-
3
Leg Press
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Cable Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
-
2
Good Morning
4
12 reps
-
3
Leg Press
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Cable Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
-
2
Good Morning
4
12 reps
-
3
Leg Press
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Cable Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
-
2
Good Morning
4
12 reps
-
3
Leg Press
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Cable Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
-
2
Good Morning
4
12 reps
-
3
Leg Press
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Cable Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
-
2
Good Morning
4
12 reps
-
3
Leg Press
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Cable Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
-
2
Good Morning
4
12 reps
-
3
Leg Press
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Cable Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
-
2
Good Morning
4
12 reps
-
3
Leg Press
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Cable Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
-
2
Good Morning
4
12 reps
-
3
Leg Press
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Cable Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
-
2
Good Morning
4
12 reps
-
3
Leg Press
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Cable Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
-
2
Good Morning
4
12 reps
-
3
Leg Press
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Cable Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
-
2
Good Morning
4
12 reps
-
3
Leg Press
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Cable Crunch
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Single-Leg Leg Curl
3
12-15 reps
-
6
Tibialis Raise
2
AMRAP
-
7
Lateral Raise (Dumbbell)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Single-Leg Leg Curl
3
12-15 reps
-
6
Tibialis Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Single-Leg Leg Curl
3
12-15 reps
-
6
Tibialis Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Single-Leg Leg Curl
3
12-15 reps
-
6
Tibialis Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Single-Leg Leg Curl
3
12-15 reps
-
6
Tibialis Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Single-Leg Leg Curl
3
12-15 reps
-
6
Tibialis Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Single-Leg Leg Curl
3
12-15 reps
-
6
Tibialis Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Single-Leg Leg Curl
3
12-15 reps
-
6
Tibialis Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Single-Leg Leg Curl
3
12-15 reps
-
6
Tibialis Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Single-Leg Leg Curl
3
12-15 reps
-
6
Tibialis Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Single-Leg Leg Curl
3
12-15 reps
-
6
Tibialis Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Single-Leg Leg Curl
3
12-15 reps
-
6
Tibialis Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Single-Leg Leg Curl
3
12-15 reps
-
6
Tibialis Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Single-Leg Leg Curl
3
12-15 reps
-
6
Tibialis Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Single-Leg Leg Curl
3
12-15 reps
-
6
Tibialis Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Single-Leg Leg Curl
3
12-15 reps
-
6
Tibialis Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
4
Single Arm Overhead Tricep Extension
2
12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Calf Raise
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
4
Single Arm Overhead Tricep Extension
2
12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
4
Single Arm Overhead Tricep Extension
2
12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
4
Single Arm Overhead Tricep Extension
2
12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
4
Single Arm Overhead Tricep Extension
2
12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
4
Single Arm Overhead Tricep Extension
2
12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
4
Single Arm Overhead Tricep Extension
2
12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
4
Single Arm Overhead Tricep Extension
2
12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
4
Single Arm Overhead Tricep Extension
2
12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
4
Single Arm Overhead Tricep Extension
2
12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
4
Single Arm Overhead Tricep Extension
2
12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
4
Single Arm Overhead Tricep Extension
2
12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
4
Single Arm Overhead Tricep Extension
2
12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
4
Single Arm Overhead Tricep Extension
2
12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
4
Single Arm Overhead Tricep Extension
2
12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
4
Single Arm Overhead Tricep Extension
2
12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Calf Raise
2
AMRAP
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Barbell)4 Sets
8-12 Reps
-
2
T-Bar Row4 Sets
8-12 Reps
-
3
Bench Press (Dumbbell)3 Sets
10-12 Reps
-
4
Lat Pulldown3 Sets
10-12 Reps
-
5
Seated Dip (Machine)3 Sets
15 Reps
-
6
Seated Row (Cable)3 Sets
15 Reps
-
7
Chest Fly (Machine)2 Sets
AMRAP
-
8
Standing Pullover (Cable)2 Sets
AMRAP
-
Day 2
1
High Bar Squat (Barbell)4 Sets
8-10 Reps
-
2
Good Morning4 Sets
12 Reps
-
3
Leg Press4 Sets
10-15 Reps
-
4
Lying Leg Curl4 Sets
10-15 Reps
-
5
Standing Calf Raise4 Sets
12-15 Reps
-
6
Seated Cable Crunch2 Sets
20 Reps
-
Day 3
1
Chin-Up (Weighted)3 Sets
10 Reps
-
2
Dumbbell Row2 Sets
10 Reps
-
3
Bicep Curl (Dumbbell)2 Sets
10-15 Reps
-
4
Incline Curl (Dumbbell)2 Sets
10 Reps
-
5
Single-Leg Leg Curl3 Sets
12-15 Reps
-
6
Tibialis Raise2 Sets
AMRAP
-
7
Lateral Raise (Dumbbell)4 Sets
AMRAP
-
Day 4
1
Bench Press (Wide Grip)3 Sets
10 Reps
-
2
Incline Chest Press (Machine)2 Sets
10 Reps
-
3
Single Arm Tricep Extension (Cable)2 Sets
10-15 Reps
-
4
Single Arm Overhead Tricep Extension2 Sets
12 Reps
-
5
Leg Extension3 Sets
10-15 Reps
-
6
Seated Calf Raise2 Sets
AMRAP
-
7
Hanging Leg Raise2 Sets
AMRAP
-