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Supreme Lux Lifts
by Hannah
2 athletes joined
Program Description
Upper Lower program to maintain upper body size while growing lagging lower body.
Program Overview
Level
Beginner, Novice
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 31, 2024 07:43
Last Edited
Jun 07, 2024 05:07
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Week 1
1 / 12 Weeks
Day 1
1
Seated Hamstring Curl
2 Sets
16 Reps
@8
2
Squat (Barbell)
4 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@7
4
Leg Press
3 Sets
10-16 Reps
5
Leg Extension
3 Sets
AMRAP
@10
Day 2
1
Chin-Up (Assisted)
5 Sets
8-12 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
6 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@7.5
4
Incline Chest Press (Machine)
3 Sets
8 Reps
@8.5
5
Inverted Row
2 Sets
AMRAP
Day 3
1
Lying Leg Curl
2 Sets
10-12 Reps
@6.5
2
Bulgarian Split Squat (Dumbbell)
4 Sets
6-10 Reps
@8.5
3
Romanian Deadlift (Dumbbell)
3 Sets
7 Reps
4
Glute Bridge (Barbell)
3 Sets
10+ Reps
@8
5
Hip Abductor (Machine)
1 Set
20 Reps
@7
Day 4
1
Lat Pulldown
2 Sets
12 Reps
2
Face Pull
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
4 Sets
8 Reps
@7.5
4
Bicep Curl (Machine)
3 Sets
8-10 Reps
5
Incline Tricep Extension (Dumbbell)
4 Sets
12 Reps
6
V-Handle Tricep Pushdown (Cable)
1 Set
20 Reps
Day 1
1
Seated Hamstring Curl
2 Sets
16 Reps
@8
2
Squat (Barbell)
4 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@7
4
Leg Press
3 Sets
10-16 Reps
5
Leg Extension
3 Sets
AMRAP
@10
Day 2
1
Chin-Up (Assisted)
5 Sets
8-12 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
6 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@7.5
4
Incline Chest Press (Machine)
3 Sets
8 Reps
@8.5
5
Inverted Row
2 Sets
AMRAP
Day 3
1
Lying Leg Curl
2 Sets
10-12 Reps
@6.5
2
Bulgarian Split Squat (Dumbbell)
4 Sets
6-10 Reps
@8.5
3
Romanian Deadlift (Dumbbell)
3 Sets
7 Reps
4
Glute Bridge (Barbell)
3 Sets
10+ Reps
@8
5
Hip Abductor (Machine)
1 Set
20 Reps
@7
Day 4
1
Lat Pulldown
2 Sets
12 Reps
2
Face Pull
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
4 Sets
8 Reps
@7.5
4
Bicep Curl (Machine)
3 Sets
8-10 Reps
5
Incline Tricep Extension (Dumbbell)
4 Sets
12 Reps
6
V-Handle Tricep Pushdown (Cable)
1 Set
20 Reps
Day 1
1
Seated Hamstring Curl
2 Sets
16 Reps
@8
2
Squat (Barbell)
4 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@7
4
Leg Press
3 Sets
10-16 Reps
5
Leg Extension
3 Sets
AMRAP
@10
Day 2
1
Chin-Up (Assisted)
5 Sets
8-12 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
6 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@7.5
4
Incline Chest Press (Machine)
3 Sets
8 Reps
@8.5
5
Inverted Row
2 Sets
AMRAP
Day 3
1
Lying Leg Curl
2 Sets
10-12 Reps
@6.5
2
Bulgarian Split Squat (Dumbbell)
4 Sets
6-10 Reps
@8.5
3
Romanian Deadlift (Dumbbell)
3 Sets
7 Reps
4
Glute Bridge (Barbell)
3 Sets
10+ Reps
@8
5
Hip Abductor (Machine)
1 Set
20 Reps
@7
Day 4
1
Lat Pulldown
2 Sets
12 Reps
2
Face Pull
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
4 Sets
8 Reps
@7.5
4
Bicep Curl (Machine)
3 Sets
8-10 Reps
5
Incline Tricep Extension (Dumbbell)
4 Sets
12 Reps
6
V-Handle Tricep Pushdown (Cable)
1 Set
20 Reps
Day 1
1
Seated Hamstring Curl
2 Sets
16 Reps
@8
2
Squat (Barbell)
4 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@7
4
Leg Press
3 Sets
10-16 Reps
5
Leg Extension
3 Sets
AMRAP
@10
Day 2
1
Chin-Up (Assisted)
5 Sets
8-12 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
6 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@7.5
4
Incline Chest Press (Machine)
3 Sets
8 Reps
@8.5
5
Inverted Row
2 Sets
AMRAP
Day 3
1
Lying Leg Curl
2 Sets
10-12 Reps
@6.5
2
Bulgarian Split Squat (Dumbbell)
4 Sets
6-10 Reps
@8.5
3
Romanian Deadlift (Dumbbell)
3 Sets
7 Reps
4
Glute Bridge (Barbell)
3 Sets
10+ Reps
@8
5
Hip Abductor (Machine)
1 Set
20 Reps
@7
Day 4
1
Lat Pulldown
2 Sets
12 Reps
2
Face Pull
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
4 Sets
8 Reps
@7.5
4
Bicep Curl (Machine)
3 Sets
8-10 Reps
5
Incline Tricep Extension (Dumbbell)
4 Sets
12 Reps
6
V-Handle Tricep Pushdown (Cable)
1 Set
20 Reps
Day 1
1
Seated Hamstring Curl
2 Sets
16 Reps
@8
2
Squat (Barbell)
4 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@7
4
Leg Press
3 Sets
10-16 Reps
5
Leg Extension
3 Sets
AMRAP
@10
Day 2
1
Chin-Up (Assisted)
5 Sets
8-12 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
6 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@7.5
4
Incline Chest Press (Machine)
3 Sets
8 Reps
@8.5
5
Inverted Row
2 Sets
AMRAP
Day 3
1
Lying Leg Curl
2 Sets
10-12 Reps
@6.5
2
Bulgarian Split Squat (Dumbbell)
4 Sets
6-10 Reps
@8.5
3
Romanian Deadlift (Dumbbell)
3 Sets
7 Reps
4
Glute Bridge (Barbell)
3 Sets
10+ Reps
@8
5
Hip Abductor (Machine)
1 Set
20 Reps
@7
Day 4
1
Lat Pulldown
2 Sets
12 Reps
2
Face Pull
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
4 Sets
8 Reps
@7.5
4
Bicep Curl (Machine)
3 Sets
8-10 Reps
5
Incline Tricep Extension (Dumbbell)
4 Sets
12 Reps
6
V-Handle Tricep Pushdown (Cable)
1 Set
20 Reps
Day 1
1
Seated Hamstring Curl
2 Sets
16 Reps
@8
2
Squat (Barbell)
4 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@7
4
Leg Press
3 Sets
10-16 Reps
5
Leg Extension
3 Sets
AMRAP
@10
Day 2
1
Chin-Up (Assisted)
5 Sets
8-12 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
6 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@7.5
4
Incline Chest Press (Machine)
3 Sets
8 Reps
@8.5
5
Inverted Row
2 Sets
AMRAP
Day 3
1
Lying Leg Curl
2 Sets
10-12 Reps
@6.5
2
Bulgarian Split Squat (Dumbbell)
4 Sets
6-10 Reps
@8.5
3
Romanian Deadlift (Dumbbell)
3 Sets
7 Reps
4
Glute Bridge (Barbell)
3 Sets
10+ Reps
@8
5
Hip Abductor (Machine)
1 Set
20 Reps
@7
Day 4
1
Lat Pulldown
2 Sets
12 Reps
2
Face Pull
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
4 Sets
8 Reps
@7.5
4
Bicep Curl (Machine)
3 Sets
8-10 Reps
5
Incline Tricep Extension (Dumbbell)
4 Sets
12 Reps
6
V-Handle Tricep Pushdown (Cable)
1 Set
20 Reps
Day 1
1
Seated Hamstring Curl
2 Sets
16 Reps
@8
2
Squat (Barbell)
4 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@7
4
Leg Press
3 Sets
10-16 Reps
5
Leg Extension
3 Sets
AMRAP
@10
Day 2
1
Chin-Up (Assisted)
5 Sets
8-12 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
6 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@7.5
4
Incline Chest Press (Machine)
3 Sets
8 Reps
@8.5
5
Inverted Row
2 Sets
AMRAP
Day 3
1
Lying Leg Curl
2 Sets
10-12 Reps
@6.5
2
Bulgarian Split Squat (Dumbbell)
4 Sets
6-10 Reps
@8.5
3
Romanian Deadlift (Dumbbell)
3 Sets
7 Reps
4
Glute Bridge (Barbell)
3 Sets
10+ Reps
@8
5
Hip Abductor (Machine)
1 Set
20 Reps
@7
Day 4
1
Lat Pulldown
2 Sets
12 Reps
2
Face Pull
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
4 Sets
8 Reps
@7.5
4
Bicep Curl (Machine)
3 Sets
8-10 Reps
5
Incline Tricep Extension (Dumbbell)
4 Sets
12 Reps
6
V-Handle Tricep Pushdown (Cable)
1 Set
20 Reps
Day 1
1
Seated Hamstring Curl
2 Sets
16 Reps
@8
2
Squat (Barbell)
4 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@7
4
Leg Press
3 Sets
10-16 Reps
5
Leg Extension
3 Sets
AMRAP
@10
Day 2
1
Chin-Up (Assisted)
5 Sets
8-12 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
6 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@7.5
4
Incline Chest Press (Machine)
3 Sets
8 Reps
@8.5
5
Inverted Row
2 Sets
AMRAP
Day 3
1
Lying Leg Curl
2 Sets
10-12 Reps
@6.5
2
Bulgarian Split Squat (Dumbbell)
4 Sets
6-10 Reps
@8.5
3
Romanian Deadlift (Dumbbell)
3 Sets
7 Reps
4
Glute Bridge (Barbell)
3 Sets
10+ Reps
@8
5
Hip Abductor (Machine)
1 Set
20 Reps
@7
Day 4
1
Lat Pulldown
2 Sets
12 Reps
2
Face Pull
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
4 Sets
8 Reps
@7.5
4
Bicep Curl (Machine)
3 Sets
8-10 Reps
5
Incline Tricep Extension (Dumbbell)
4 Sets
12 Reps
6
V-Handle Tricep Pushdown (Cable)
1 Set
20 Reps
Day 1
1
Seated Hamstring Curl
2 Sets
16 Reps
@8
2
Squat (Barbell)
4 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@7
4
Leg Press
3 Sets
10-16 Reps
5
Leg Extension
3 Sets
AMRAP
@10
Day 2
1
Chin-Up (Assisted)
5 Sets
8-12 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
6 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@7.5
4
Incline Chest Press (Machine)
3 Sets
8 Reps
@8.5
5
Inverted Row
2 Sets
AMRAP
Day 3
1
Lying Leg Curl
2 Sets
10-12 Reps
@6.5
2
Bulgarian Split Squat (Dumbbell)
4 Sets
6-10 Reps
@8.5
3
Romanian Deadlift (Dumbbell)
3 Sets
7 Reps
4
Glute Bridge (Barbell)
3 Sets
10+ Reps
@8
5
Hip Abductor (Machine)
1 Set
20 Reps
@7
Day 4
1
Lat Pulldown
2 Sets
12 Reps
2
Face Pull
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
4 Sets
8 Reps
@7.5
4
Bicep Curl (Machine)
3 Sets
8-10 Reps
5
Incline Tricep Extension (Dumbbell)
4 Sets
12 Reps
6
V-Handle Tricep Pushdown (Cable)
1 Set
20 Reps
Day 1
1
Seated Hamstring Curl
2 Sets
16 Reps
@8
2
Squat (Barbell)
4 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@7
4
Leg Press
3 Sets
10-16 Reps
5
Leg Extension
3 Sets
AMRAP
@10
Day 2
1
Chin-Up (Assisted)
5 Sets
8-12 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
6 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@7.5
4
Incline Chest Press (Machine)
3 Sets
8 Reps
@8.5
5
Inverted Row
2 Sets
AMRAP
Day 3
1
Lying Leg Curl
2 Sets
10-12 Reps
@6.5
2
Bulgarian Split Squat (Dumbbell)
4 Sets
6-10 Reps
@8.5
3
Romanian Deadlift (Dumbbell)
3 Sets
7 Reps
4
Glute Bridge (Barbell)
3 Sets
10+ Reps
@8
5
Hip Abductor (Machine)
1 Set
20 Reps
@7
Day 4
1
Lat Pulldown
2 Sets
12 Reps
2
Face Pull
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
4 Sets
8 Reps
@7.5
4
Bicep Curl (Machine)
3 Sets
8-10 Reps
5
Incline Tricep Extension (Dumbbell)
4 Sets
12 Reps
6
V-Handle Tricep Pushdown (Cable)
1 Set
20 Reps
Day 1
1
Seated Hamstring Curl
2 Sets
16 Reps
@8
2
Squat (Barbell)
4 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@7
4
Leg Press
3 Sets
10-16 Reps
5
Leg Extension
3 Sets
AMRAP
@10
Day 2
1
Chin-Up (Assisted)
5 Sets
8-12 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
6 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@7.5
4
Incline Chest Press (Machine)
3 Sets
8 Reps
@8.5
5
Inverted Row
2 Sets
AMRAP
Day 3
1
Lying Leg Curl
2 Sets
10-12 Reps
@6.5
2
Bulgarian Split Squat (Dumbbell)
4 Sets
6-10 Reps
@8.5
3
Romanian Deadlift (Dumbbell)
3 Sets
7 Reps
4
Glute Bridge (Barbell)
3 Sets
10+ Reps
@8
5
Hip Abductor (Machine)
1 Set
20 Reps
@7
Day 4
1
Lat Pulldown
2 Sets
12 Reps
2
Face Pull
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
4 Sets
8 Reps
@7.5
4
Bicep Curl (Machine)
3 Sets
8-10 Reps
5
Incline Tricep Extension (Dumbbell)
4 Sets
12 Reps
6
V-Handle Tricep Pushdown (Cable)
1 Set
20 Reps
Day 1
1
Seated Hamstring Curl
2 Sets
16 Reps
@8
2
Squat (Barbell)
4 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@7
4
Leg Press
3 Sets
10-16 Reps
5
Leg Extension
3 Sets
AMRAP
@10
Day 2
1
Chin-Up (Assisted)
5 Sets
8-12 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
6 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@7.5
4
Incline Chest Press (Machine)
3 Sets
8 Reps
@8.5
5
Inverted Row
2 Sets
AMRAP
Day 3
1
Lying Leg Curl
2 Sets
10-12 Reps
@6.5
2
Bulgarian Split Squat (Dumbbell)
4 Sets
6-10 Reps
@8.5
3
Romanian Deadlift (Dumbbell)
3 Sets
7 Reps
4
Glute Bridge (Barbell)
3 Sets
10+ Reps
@8
5
Hip Abductor (Machine)
1 Set
20 Reps
@7
Day 4
1
Lat Pulldown
2 Sets
12 Reps
2
Face Pull
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
4 Sets
8 Reps
@7.5
4
Bicep Curl (Machine)
3 Sets
8-10 Reps
5
Incline Tricep Extension (Dumbbell)
4 Sets
12 Reps
6
V-Handle Tricep Pushdown (Cable)
1 Set
20 Reps