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Duncan's 4-Day Upper/Lower (6's)
by Duncan S.
Program Description
Strength and hypertrophy bridge program. Schedule: Monday, Tuesday, Thursday, Friday
Program Overview
Level
Intermediate
Goal
Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
Jun 07, 2024 12:50
Last Edited
Jun 07, 2024 01:20
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Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
@6
2
Bent Over Row (Barbell)
4 Sets
8 Reps
@6
3A
Bench Press (Close Grip)
3 Sets
8-12 Reps
@7
3B
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
@7
4
Face Pull
3 Sets
10-15 Reps
@7
5A
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@7
5B
Bicep Curl (Cable)
3 Sets
10-15 Reps
@7
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
@6
2
Deadlift (Paused)
4 Sets
6 Reps
@6
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
5A
Seated Calf Raise
4 Sets
10-15 Reps
@7
5B
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@7
Day 3
1
Seated Military Press (Barbell)
4 Sets
6 Reps
@6
2
Shrug (Dumbbell)
4 Sets
8 Reps
@6
3A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@7
3B
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@7
4
Upright Row (Cable)
3 Sets
10-15 Reps
@7
5A
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@7
5B
Single Arm Overhead Tricep Extension
3 Sets
10-15 Reps
@7
Day 4
1
Deadlift (Barbell)
4 Sets
6 Reps
@6
2
Squat (Paused)
4 Sets
6 Reps
@6
3
Reverse Hyperextension
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
5A
Standing Calf Raise
4 Sets
10-15 Reps
@7
5B
Rear Delt Fly (Dumbbell)
4 Sets
10-15 Reps
@7
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
@7
2
Bent Over Row (Barbell)
4 Sets
8 Reps
@7
3A
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
3B
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
@8
4
Face Pull
3 Sets
10-15 Reps
@8
5A
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
5B
Bicep Curl (Cable)
3 Sets
10-15 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
@7
2
Deadlift (Paused)
4 Sets
6 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@8
4
Leg Curl
3 Sets
8-12 Reps
@8
5A
Seated Calf Raise
4 Sets
10-15 Reps
@8
5B
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@8
Day 3
1
Seated Military Press (Barbell)
4 Sets
6 Reps
@7
2
Shrug (Dumbbell)
4 Sets
8 Reps
@7
3A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8
3B
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
4
Upright Row (Cable)
3 Sets
10-15 Reps
@8
5A
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8
5B
Single Arm Overhead Tricep Extension
3 Sets
10-15 Reps
@8
Day 4
1
Deadlift (Barbell)
4 Sets
6 Reps
@7
2
Squat (Paused)
4 Sets
6 Reps
@7
3
Reverse Hyperextension
3 Sets
8-12 Reps
@8
4
Leg Curl
3 Sets
8-12 Reps
@8
5A
Standing Calf Raise
4 Sets
10-15 Reps
@8
5B
Rear Delt Fly (Dumbbell)
4 Sets
10-15 Reps
@8
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2
Bent Over Row (Barbell)
4 Sets
8 Reps
@8
3A
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
3B
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
@8
4
Face Pull
3 Sets
10-15 Reps
@8
5A
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
5B
Bicep Curl (Cable)
3 Sets
10-15 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Deadlift (Paused)
4 Sets
6 Reps
@8
3
Leg Extension
3 Sets
8-12 Reps
@8
4
Leg Curl
3 Sets
8-12 Reps
@8
5A
Seated Calf Raise
4 Sets
10-15 Reps
@8
5B
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@8
Day 3
1
Seated Military Press (Barbell)
4 Sets
6 Reps
@8
2
Shrug (Dumbbell)
4 Sets
8 Reps
@8
3A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8
3B
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
4
Upright Row (Cable)
3 Sets
10-15 Reps
@8
5A
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8
5B
Single Arm Overhead Tricep Extension
3 Sets
10-15 Reps
@8
Day 4
1
Deadlift (Barbell)
4 Sets
6 Reps
@8
2
Squat (Paused)
4 Sets
6 Reps
@8
3
Reverse Hyperextension
3 Sets
8-12 Reps
@8
4
Leg Curl
3 Sets
8-12 Reps
@8
5A
Standing Calf Raise
4 Sets
10-15 Reps
@8
5B
Rear Delt Fly (Dumbbell)
4 Sets
10-15 Reps
@8
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
@9
2
Bent Over Row (Barbell)
4 Sets
8 Reps
@9
3A
Bench Press (Close Grip)
3 Sets
8-12 Reps
@9
3B
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
@9
4
Face Pull
3 Sets
10-15 Reps
@9
5A
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
5B
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
@9
2
Deadlift (Paused)
4 Sets
6 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
8-12 Reps
@9
5A
Seated Calf Raise
4 Sets
10-15 Reps
@9
5B
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@9
Day 3
1
Seated Military Press (Barbell)
4 Sets
6 Reps
@9
2
Shrug (Dumbbell)
4 Sets
8 Reps
@9
3A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3B
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
4
Upright Row (Cable)
3 Sets
10-15 Reps
@9
5A
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@9
5B
Single Arm Overhead Tricep Extension
3 Sets
10-15 Reps
@9
Day 4
1
Deadlift (Barbell)
4 Sets
6 Reps
@9
2
Squat (Paused)
4 Sets
6 Reps
@9
3
Reverse Hyperextension
3 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
8-12 Reps
@9
5A
Standing Calf Raise
4 Sets
10-15 Reps
@9
5B
Rear Delt Fly (Dumbbell)
4 Sets
10-15 Reps
@9
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
@10
2
Bent Over Row (Barbell)
4 Sets
8 Reps
@10
3A
Bench Press (Close Grip)
3 Sets
8-12 Reps
@10
3B
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
@10
4
Face Pull
3 Sets
10-15 Reps
@10
5A
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
5B
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
@10
2
Deadlift (Paused)
4 Sets
6 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
8-12 Reps
@10
5A
Seated Calf Raise
4 Sets
10-15 Reps
@10
5B
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@10
Day 3
1
Seated Military Press (Barbell)
4 Sets
6 Reps
@10
2
Shrug (Dumbbell)
4 Sets
8 Reps
@10
3A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@10
3B
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
4
Upright Row (Cable)
3 Sets
10-15 Reps
@10
5A
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@10
5B
Single Arm Overhead Tricep Extension
3 Sets
10-15 Reps
@10
Day 4
1
Deadlift (Barbell)
4 Sets
6 Reps
@10
2
Squat (Paused)
4 Sets
6 Reps
@10
3
Reverse Hyperextension
3 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
8-12 Reps
@10
5A
Standing Calf Raise
4 Sets
10-15 Reps
@10
5B
Rear Delt Fly (Dumbbell)
4 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
@6
2
Bent Over Row (Barbell)
2 Sets
8 Reps
@6
3A
Bench Press (Close Grip)
1 Set
8-12 Reps
@6
3B
Lat Pulldown (Single Arm)
1 Set
8-12 Reps
@6
4
Face Pull
1 Set
10-15 Reps
@6
5A
Tricep Pushdown (Cable)
1 Set
10-15 Reps
@6
5B
Bicep Curl (Cable)
1 Set
10-15 Reps
@6
Day 2
1
Squat (Barbell)
2 Sets
6 Reps
@6
2
Deadlift (Paused)
2 Sets
6 Reps
@6
3
Leg Extension
1 Set
8-12 Reps
@6
4
Leg Curl
1 Set
8-12 Reps
@6
5A
Seated Calf Raise
2 Sets
10-15 Reps
@6
5B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@6
Day 3
1
Seated Military Press (Barbell)
2 Sets
6 Reps
@6
2
Shrug (Dumbbell)
2 Sets
8 Reps
@6
3A
Incline Bench Press (Barbell)
1 Set
8-12 Reps
@6
3B
Chest Supported Row (Machine)
1 Set
8-12 Reps
@6
4
Upright Row (Cable)
1 Set
10-15 Reps
@6
5A
Bicep Curl (Dumbbell)
1 Set
10-15 Reps
@6
5B
Single Arm Overhead Tricep Extension
1 Set
10-15 Reps
@6
Day 4
1
Deadlift (Barbell)
2 Sets
6 Reps
@6
2
Squat (Paused)
2 Sets
6 Reps
@6
3
Reverse Hyperextension
1 Set
8-12 Reps
@6
4
Leg Curl
1 Set
8-12 Reps
@6
5A
Standing Calf Raise
2 Sets
10-15 Reps
@6
5B
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
@6