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pushin_Fe Upper/Lower Split
by Joshua J.
6 athletes joined
Program Description
Strength and hypertrophy building using machines, bands, and free weights.
Program Overview
Level
Beginner
Goal
Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
40 minutes
Created
Sep 05, 2023 02:28
Last Edited
Jun 17, 2024 07:03
down_app
Week 1
1 / 8 Weeks
Day 2
1
Monster Walks (hip Circle)
2 Sets
10 Reps
2
Squat (Smith Machine)
3 Sets
2 Sets
6 Reps
12 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
1 Set
8 Reps
12 Reps
4
Split Squat (Dumbbell)
3 Sets
10 Reps
5A
Leg Extension (single Leg)
3 Sets
12 Reps
5B
Calf Machine (pf)
3 Sets
10 Reps
6
Plank
3 Sets
AMRAP
Day 4
1
Monster Walks (hip Circle)
2 Sets
10 Reps
2
Deadlift (Smith Machine)
3 Sets
2 Sets
4 Reps
8 Reps
3
Goblet Squat
3 Sets
1 Set
8 Reps
12 Reps
4
Band Good Mornings
3 Sets
10 Reps
5A
Leg Curl
3 Sets
12 Reps
5B
Calf Machine (pf)
3 Sets
10 Reps
6
Plank
3 Sets
AMRAP
Day 1
1
Rear Delt Fly (Machine)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
2 Sets
8 Reps
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
1 Set
8 Reps
15 Reps
4A
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
4B
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
5A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5B
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
6
Cable Crunch
4 Sets
10 Reps
Day 3
1
Face Pull
3 Sets
15 Reps
2
Seated Wide-Grip Row (Cable)
3 Sets
2 Sets
8 Reps
12 Reps
3
Incline Chest Press (Machine)
3 Sets
1 Set
10 Reps
15 Reps
4A
Underhand Lat Pulldown
3 Sets
12 Reps
4B
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
5A
Tricep Pushdown (Cable)
3 Sets
12 Reps
5B
Bicep Curl (Cable)
3 Sets
10 Reps
6
Cable Crunch
4 Sets
10 Reps
Day 1
1
Rear Delt Fly (Machine)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
2 Sets
8 Reps
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
1 Set
8 Reps
15 Reps
4A
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
4B
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
5A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5B
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
6
Banded Crunch
4 Sets
10 Reps
Day 2
1
Monster Walks (hip Circle)
2 Sets
10 Reps
2
Squat (Smith Machine)
3 Sets
2 Sets
6 Reps
12 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
1 Set
8 Reps
12 Reps
4
Split Squat (Dumbbell)
3 Sets
10 Reps
5A
Leg Extension (single Leg)
3 Sets
12 Reps
5B
Calf Machine (pf)
3 Sets
10 Reps
6
Plank
3 Sets
AMRAP
Day 3
1
Face Pull
3 Sets
15 Reps
2
Seated Wide-Grip Row (Cable)
3 Sets
2 Sets
8 Reps
12 Reps
3
Incline Chest Press (Machine)
3 Sets
1 Set
10 Reps
15 Reps
4A
High Row
3 Sets
10 Reps
4B
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
5A
Tricep Pushdown (Cable)
3 Sets
12 Reps
5B
Bicep Curl (Cable)
3 Sets
10 Reps
6
Banded Crunch
4 Sets
10 Reps
Day 4
1
Monster Walks (hip Circle)
2 Sets
10 Reps
2
Deadlift (Smith Machine)
3 Sets
2 Sets
4 Reps
8 Reps
3
Goblet Squat
3 Sets
1 Set
8 Reps
12 Reps
4
Band Good Mornings
3 Sets
10 Reps
5A
Leg Curl
3 Sets
12 Reps
5B
Calf Machine (pf)
3 Sets
10 Reps
6
Plank
3 Sets
AMRAP
Day 1
1
Rear Delt Fly (Machine)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
2 Sets
8 Reps
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
1 Set
8 Reps
15 Reps
4A
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
4B
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
5A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5B
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
6
Banded Crunch
4 Sets
10 Reps
Day 2
1
Monster Walks (hip Circle)
2 Sets
10 Reps
2
Squat (Smith Machine)
3 Sets
2 Sets
6 Reps
12 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
1 Set
8 Reps
12 Reps
4
Split Squat (Dumbbell)
3 Sets
10 Reps
5A
Leg Extension (single Leg)
3 Sets
12 Reps
5B
Calf Machine (pf)
3 Sets
10 Reps
6
Plank
3 Sets
AMRAP
Day 3
1
Face Pull
3 Sets
15 Reps
2
Seated Wide-Grip Row (Cable)
3 Sets
2 Sets
8 Reps
12 Reps
3
Incline Chest Press (Machine)
3 Sets
1 Set
10 Reps
15 Reps
4A
High Row
3 Sets
10 Reps
4B
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
5A
Tricep Pushdown (Cable)
3 Sets
12 Reps
5B
Bicep Curl (Cable)
3 Sets
10 Reps
6
Banded Crunch
4 Sets
10 Reps
Day 4
1
Monster Walks (hip Circle)
2 Sets
10 Reps
2
Deadlift (Smith Machine)
3 Sets
2 Sets
4 Reps
8 Reps
3
Goblet Squat
3 Sets
1 Set
8 Reps
12 Reps
4
Band Good Mornings
3 Sets
10 Reps
5A
Leg Curl
3 Sets
12 Reps
5B
Calf Machine (pf)
3 Sets
10 Reps
6
Plank
3 Sets
AMRAP
Day 1
1
Rear Delt Fly (Machine)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
2 Sets
8 Reps
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
1 Set
8 Reps
15 Reps
4A
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
4B
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
5A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5B
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
6
Banded Crunch
4 Sets
10 Reps
Day 2
1
Monster Walks (hip Circle)
2 Sets
10 Reps
2
Squat (Smith Machine)
3 Sets
2 Sets
6 Reps
12 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
1 Set
8 Reps
12 Reps
4
Split Squat (Dumbbell)
3 Sets
10 Reps
5A
Leg Extension (single Leg)
3 Sets
12 Reps
5B
Calf Machine (pf)
3 Sets
10 Reps
6
Plank
3 Sets
AMRAP
Day 3
1
Face Pull
3 Sets
15 Reps
2
Seated Wide-Grip Row (Cable)
3 Sets
2 Sets
8 Reps
12 Reps
3
Incline Chest Press (Machine)
3 Sets
1 Set
10 Reps
15 Reps
4A
High Row
3 Sets
10 Reps
4B
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
5A
Tricep Pushdown (Cable)
3 Sets
12 Reps
5B
Bicep Curl (Cable)
3 Sets
10 Reps
6
Banded Crunch
4 Sets
10 Reps
Day 4
1
Monster Walks (hip Circle)
2 Sets
10 Reps
2
Deadlift (Smith Machine)
3 Sets
2 Sets
4 Reps
8 Reps
3
Goblet Squat
3 Sets
1 Set
8 Reps
12 Reps
4
Band Good Mornings
3 Sets
10 Reps
5A
Leg Curl
3 Sets
12 Reps
5B
Calf Machine (pf)
3 Sets
10 Reps
6
Plank
3 Sets
AMRAP
Day 1
1
Rear Delt Fly (Machine)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
2 Sets
8 Reps
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
1 Set
8 Reps
15 Reps
4A
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
4B
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
5A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5B
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
6
Banded Crunch
4 Sets
10 Reps
Day 2
1
Monster Walks (hip Circle)
2 Sets
10 Reps
2
Squat (Smith Machine)
3 Sets
2 Sets
6 Reps
12 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
1 Set
8 Reps
12 Reps
4
Split Squat (Dumbbell)
3 Sets
10 Reps
5A
Leg Extension (single Leg)
3 Sets
12 Reps
5B
Calf Machine (pf)
3 Sets
10 Reps
6
Plank
3 Sets
AMRAP
Day 3
1
Face Pull
3 Sets
15 Reps
2
Seated Wide-Grip Row (Cable)
3 Sets
2 Sets
8 Reps
12 Reps
3
Incline Chest Press (Machine)
3 Sets
1 Set
10 Reps
15 Reps
4A
High Row
3 Sets
10 Reps
4B
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
5A
Tricep Pushdown (Cable)
3 Sets
12 Reps
5B
Bicep Curl (Cable)
3 Sets
10 Reps
6
Banded Crunch
4 Sets
10 Reps
Day 4
1
Monster Walks (hip Circle)
2 Sets
10 Reps
2
Deadlift (Smith Machine)
3 Sets
2 Sets
4 Reps
8 Reps
3
Goblet Squat
3 Sets
1 Set
8 Reps
12 Reps
4
Band Good Mornings
3 Sets
10 Reps
5A
Leg Curl
3 Sets
12 Reps
5B
Calf Machine (pf)
3 Sets
10 Reps
6
Plank
3 Sets
AMRAP
Day 1
1
Rear Delt Fly (Machine)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
2 Sets
8 Reps
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
1 Set
8 Reps
15 Reps
4A
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
4B
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
5A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5B
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
6
Banded Crunch
4 Sets
10 Reps
Day 2
1
Monster Walks (hip Circle)
2 Sets
10 Reps
2
Squat (Smith Machine)
3 Sets
2 Sets
6 Reps
12 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
1 Set
8 Reps
12 Reps
4
Split Squat (Dumbbell)
3 Sets
10 Reps
5A
Leg Extension (single Leg)
3 Sets
12 Reps
5B
Calf Machine (pf)
3 Sets
10 Reps
6
Plank
3 Sets
AMRAP
Day 3
1
Face Pull
3 Sets
15 Reps
2
Seated Wide-Grip Row (Cable)
3 Sets
2 Sets
8 Reps
12 Reps
3
Incline Chest Press (Machine)
3 Sets
1 Set
10 Reps
15 Reps
4A
High Row
3 Sets
10 Reps
4B
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
5A
Tricep Pushdown (Cable)
3 Sets
12 Reps
5B
Bicep Curl (Cable)
3 Sets
10 Reps
6
Banded Crunch
4 Sets
10 Reps
Day 4
1
Monster Walks (hip Circle)
2 Sets
10 Reps
2
Deadlift (Smith Machine)
3 Sets
2 Sets
4 Reps
8 Reps
3
Goblet Squat
3 Sets
1 Set
8 Reps
12 Reps
4
Band Good Mornings
3 Sets
10 Reps
5A
Leg Curl
3 Sets
12 Reps
5B
Calf Machine (pf)
3 Sets
10 Reps
6
Plank
3 Sets
AMRAP
Day 1
1
Rear Delt Fly (Machine)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
2 Sets
8 Reps
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
1 Set
8 Reps
15 Reps
4A
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
4B
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
5A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5B
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
6
Banded Crunch
4 Sets
10 Reps
Day 2
1
Monster Walks (hip Circle)
2 Sets
10 Reps
2
Squat (Smith Machine)
3 Sets
2 Sets
6 Reps
12 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
1 Set
8 Reps
12 Reps
4
Split Squat (Dumbbell)
3 Sets
10 Reps
5A
Leg Extension (single Leg)
3 Sets
12 Reps
5B
Calf Machine (pf)
3 Sets
10 Reps
6
Plank
3 Sets
AMRAP
Day 3
1
Face Pull
3 Sets
15 Reps
2
Seated Wide-Grip Row (Cable)
3 Sets
2 Sets
8 Reps
12 Reps
3
Incline Chest Press (Machine)
3 Sets
1 Set
10 Reps
15 Reps
4A
High Row
3 Sets
10 Reps
4B
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
5A
Tricep Pushdown (Cable)
3 Sets
12 Reps
5B
Bicep Curl (Cable)
3 Sets
10 Reps
6
Banded Crunch
4 Sets
10 Reps
Day 4
1
Monster Walks (hip Circle)
2 Sets
10 Reps
2
Deadlift (Smith Machine)
3 Sets
2 Sets
4 Reps
8 Reps
3
Goblet Squat
3 Sets
1 Set
8 Reps
12 Reps
4
Band Good Mornings
3 Sets
10 Reps
5A
Leg Curl
3 Sets
12 Reps
5B
Calf Machine (pf)
3 Sets
10 Reps
6
Plank
3 Sets
AMRAP
Day 1
1
Rear Delt Fly (Machine)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
2 Sets
8 Reps
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
1 Set
8 Reps
15 Reps
4A
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
4B
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
5A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5B
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
6
Banded Crunch
4 Sets
10 Reps
Day 2
1
Monster Walks (hip Circle)
2 Sets
10 Reps
2
Squat (Smith Machine)
3 Sets
2 Sets
6 Reps
12 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
1 Set
8 Reps
12 Reps
4
Split Squat (Dumbbell)
3 Sets
10 Reps
5A
Leg Extension (single Leg)
3 Sets
12 Reps
5B
Calf Machine (pf)
3 Sets
10 Reps
6
Plank
3 Sets
AMRAP
Day 3
1
Face Pull
3 Sets
15 Reps
2
Seated Wide-Grip Row (Cable)
3 Sets
2 Sets
8 Reps
12 Reps
3
Incline Chest Press (Machine)
3 Sets
1 Set
10 Reps
15 Reps
4A
High Row
3 Sets
10 Reps
4B
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
5A
Tricep Pushdown (Cable)
3 Sets
12 Reps
5B
Bicep Curl (Cable)
3 Sets
10 Reps
6
Banded Crunch
4 Sets
10 Reps
Day 4
1
Monster Walks (hip Circle)
2 Sets
10 Reps
2
Deadlift (Smith Machine)
3 Sets
2 Sets
4 Reps
8 Reps
3
Goblet Squat
3 Sets
1 Set
8 Reps
12 Reps
4
Band Good Mornings
3 Sets
10 Reps
5A
Leg Curl
3 Sets
12 Reps
5B
Calf Machine (pf)
3 Sets
10 Reps
6
Plank
3 Sets
AMRAP