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Team Proper Form: Upper/Lower (Bench-Trap Minor Focus)
by trevs_onit
2 athletes joined
Program Description
Overall upper/lower split with a slight focus on arms and chest. Most Hypertrophy workouts listed can be run as a split with another similar muscle group.
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
Mar 21, 2024 10:48
Last Edited
May 08, 2024 02:33
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Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
6 Reps
6 Reps
@8
@8.5
2
Spoto Press
3 Sets
10 Reps
@7
3
JM Press
3 Sets
12 Reps
@6.5
4
Reverse Tricep Pushdown
3 Sets
12 Reps
@7
5
French Press
3 Sets
12 Reps
@7
6
Hammer Curl
2 Sets
10 Reps
@8
7
Bicep Curl (Barbell)
2 Sets
12 Reps
@8
8
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
@8
Day 3
1
Pull-Up (Bodyweight)
6 Sets
5 Reps
@7
2
Deadlift (Barbell)
3 Sets
8 Reps
@8.5
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@8
4
Standing Pullover (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
5
Seated Row (Machine)
3 Sets
12 Reps
@8
6
One Arm Lateral Raise (Cable)
4 Sets
10 Reps
@7
7
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@7
Day 1
1
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
2
Squat (Barbell)
4 Sets
5 Reps
@8.5
3
Standing Calf Raise
3 Sets
25 Reps
@6.5
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
5
Lunge (Barbell)
2 Sets
10 Reps
@7
6
Face Pull
2 Sets
15 Reps
@7
7
Shrug (Barbell)
2 Sets
15 Reps
@8
8
Y Raise
2 Sets
15 Reps
@8.5
9
Cable Crunch
2 Sets
25 Reps
@9
Day 4
1
Bench Press (Barbell)
2 Sets
2 Sets
6 Reps
6 Reps
@9
@9.5
2
Push Up (Weighted)
2 Sets
2 Sets
15 Reps
10 Reps
@7
@8
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@7
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7
5
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@7
6
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7
8
Shrug (Dumbbell)
2 Sets
12 Reps
@7
9
Shrug (Barbell)
2 Sets
10 Reps
@7
10
Farmer's Walk (Weighted)
1 Set
2 mins
@9
11
Shrug (Dumbbell)
2 Sets
12 Reps
@7
Day 1
1
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
2
Squat (Barbell)
4 Sets
5 Reps
@8.5
3
Standing Calf Raise
3 Sets
25 Reps
@6.5
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
5
Lunge (Barbell)
2 Sets
10 Reps
@7
6
Face Pull
2 Sets
15 Reps
@7
7
Shrug (Barbell)
2 Sets
15 Reps
@8
8
Y Raise
2 Sets
15 Reps
@8.5
9
Cable Crunch
2 Sets
25 Reps
@9
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
6 Reps
6 Reps
@8
@8.5
2
Spoto Press
3 Sets
10 Reps
@7
3
JM Press
3 Sets
12 Reps
@6.5
4
Reverse Tricep Pushdown
3 Sets
12 Reps
@7
5
French Press
3 Sets
12 Reps
@7
6
Hammer Curl
2 Sets
10 Reps
@8
7
Bicep Curl (Barbell)
2 Sets
12 Reps
@8
8
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
@8
Day 3
1
Pull-Up (Bodyweight)
6 Sets
5 Reps
@7
2
Deadlift (Barbell)
3 Sets
8 Reps
@8.5
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@8
4
Standing Pullover (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
5
Seated Row (Machine)
3 Sets
12 Reps
@8
6
One Arm Lateral Raise (Cable)
4 Sets
10 Reps
@7
7
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@7
Day 4
1
Bench Press (Barbell)
2 Sets
2 Sets
6 Reps
6 Reps
@9
@9.5
2
Push Up (Weighted)
2 Sets
2 Sets
15 Reps
10 Reps
@7
@8
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@7
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7
5
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@7
6
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7
8
Shrug (Dumbbell)
2 Sets
12 Reps
@7
9
Shrug (Barbell)
2 Sets
10 Reps
@7
10
Farmer's Walk (Weighted)
1 Set
2 mins
@9
11
Shrug (Dumbbell)
2 Sets
12 Reps
@7
Day 1
1
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
2
Squat (Barbell)
4 Sets
5 Reps
@8.5
3
Standing Calf Raise
3 Sets
25 Reps
@6.5
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
5
Lunge (Barbell)
2 Sets
10 Reps
@7
6
Face Pull
2 Sets
15 Reps
@7
7
Shrug (Barbell)
2 Sets
15 Reps
@8
8
Y Raise
2 Sets
15 Reps
@8.5
9
Cable Crunch
2 Sets
25 Reps
@9
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
6 Reps
6 Reps
@8
@8.5
2
Spoto Press
3 Sets
10 Reps
@7
3
JM Press
3 Sets
12 Reps
@6.5
4
Reverse Tricep Pushdown
3 Sets
12 Reps
@7
5
French Press
3 Sets
12 Reps
@7
6
Hammer Curl
2 Sets
10 Reps
@8
7
Bicep Curl (Barbell)
2 Sets
12 Reps
@8
8
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
@8
Day 3
1
Pull-Up (Bodyweight)
6 Sets
5 Reps
@7
2
Deadlift (Barbell)
3 Sets
8 Reps
@8.5
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@8
4
Standing Pullover (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
5
Seated Row (Machine)
3 Sets
12 Reps
@8
6
One Arm Lateral Raise (Cable)
4 Sets
10 Reps
@7
7
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@7
Day 4
1
Bench Press (Barbell)
2 Sets
2 Sets
6 Reps
6 Reps
@9
@9.5
2
Push Up (Weighted)
2 Sets
2 Sets
15 Reps
10 Reps
@7
@8
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@7
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7
5
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@7
6
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7
8
Shrug (Dumbbell)
2 Sets
12 Reps
@7
9
Shrug (Barbell)
2 Sets
10 Reps
@7
10
Farmer's Walk (Weighted)
1 Set
2 mins
@9
11
Shrug (Dumbbell)
2 Sets
12 Reps
@7
Day 1
1
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
2
Squat (Barbell)
4 Sets
5 Reps
@8.5
3
Standing Calf Raise
3 Sets
25 Reps
@6.5
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
5
Lunge (Barbell)
2 Sets
10 Reps
@7
6
Face Pull
2 Sets
15 Reps
@7
7
Shrug (Barbell)
2 Sets
15 Reps
@8
8
Y Raise
2 Sets
15 Reps
@8.5
9
Cable Crunch
2 Sets
25 Reps
@9
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
6 Reps
6 Reps
@8
@8.5
2
Spoto Press
3 Sets
10 Reps
@7
3
JM Press
3 Sets
12 Reps
@6.5
4
Reverse Tricep Pushdown
3 Sets
12 Reps
@7
5
French Press
3 Sets
12 Reps
@7
6
Hammer Curl
2 Sets
10 Reps
@8
7
Bicep Curl (Barbell)
2 Sets
12 Reps
@8
8
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
@8
Day 3
1
Pull-Up (Bodyweight)
6 Sets
5 Reps
@7
2
Deadlift (Barbell)
3 Sets
8 Reps
@8.5
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@8
4
Standing Pullover (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
5
Seated Row (Machine)
3 Sets
12 Reps
@8
6
One Arm Lateral Raise (Cable)
4 Sets
10 Reps
@7
7
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@7
Day 4
1
Bench Press (Barbell)
2 Sets
2 Sets
6 Reps
6 Reps
@9
@9.5
2
Push Up (Weighted)
2 Sets
2 Sets
15 Reps
10 Reps
@7
@8
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@7
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7
5
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@7
6
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7
8
Shrug (Dumbbell)
2 Sets
12 Reps
@7
9
Shrug (Barbell)
2 Sets
10 Reps
@7
10
Farmer's Walk (Weighted)
1 Set
2 mins
@9
11
Shrug (Dumbbell)
2 Sets
12 Reps
@7
Day 1
1
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
2
Squat (Barbell)
4 Sets
5 Reps
@8.5
3
Standing Calf Raise
3 Sets
25 Reps
@6.5
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
5
Lunge (Barbell)
2 Sets
10 Reps
@7
6
Face Pull
2 Sets
15 Reps
@7
7
Shrug (Barbell)
2 Sets
15 Reps
@8
8
Y Raise
2 Sets
15 Reps
@8.5
9
Cable Crunch
2 Sets
25 Reps
@9
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
6 Reps
6 Reps
@8
@8.5
2
Spoto Press
3 Sets
10 Reps
@7
3
JM Press
3 Sets
12 Reps
@6.5
4
Reverse Tricep Pushdown
3 Sets
12 Reps
@7
5
French Press
3 Sets
12 Reps
@7
6
Hammer Curl
2 Sets
10 Reps
@8
7
Bicep Curl (Barbell)
2 Sets
12 Reps
@8
8
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
@8
Day 3
1
Pull-Up (Bodyweight)
6 Sets
5 Reps
@7
2
Deadlift (Barbell)
3 Sets
8 Reps
@8.5
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@8
4
Standing Pullover (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
5
Seated Row (Machine)
3 Sets
12 Reps
@8
6
One Arm Lateral Raise (Cable)
4 Sets
10 Reps
@7
7
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@7
Day 4
1
Bench Press (Barbell)
2 Sets
2 Sets
6 Reps
6 Reps
@9
@9.5
2
Push Up (Weighted)
2 Sets
2 Sets
15 Reps
10 Reps
@7
@8
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@7
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7
5
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@7
6
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7
8
Shrug (Dumbbell)
2 Sets
12 Reps
@7
9
Shrug (Barbell)
2 Sets
10 Reps
@7
10
Farmer's Walk (Weighted)
1 Set
2 mins
@9
11
Shrug (Dumbbell)
2 Sets
12 Reps
@7
Day 1
1
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
2
Squat (Barbell)
4 Sets
5 Reps
@8.5
3
Standing Calf Raise
3 Sets
25 Reps
@6.5
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
5
Lunge (Barbell)
2 Sets
10 Reps
@7
6
Face Pull
2 Sets
15 Reps
@7
7
Shrug (Barbell)
2 Sets
15 Reps
@8
8
Y Raise
2 Sets
15 Reps
@8.5
9
Cable Crunch
2 Sets
25 Reps
@9
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
6 Reps
6 Reps
@8
@8.5
2
Spoto Press
3 Sets
10 Reps
@7
3
JM Press
3 Sets
12 Reps
@6.5
4
Reverse Tricep Pushdown
3 Sets
12 Reps
@7
5
French Press
3 Sets
12 Reps
@7
6
Hammer Curl
2 Sets
10 Reps
@8
7
Bicep Curl (Barbell)
2 Sets
12 Reps
@8
8
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
@8
Day 3
1
Pull-Up (Bodyweight)
6 Sets
5 Reps
@7
2
Deadlift (Barbell)
3 Sets
8 Reps
@8.5
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@8
4
Standing Pullover (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
5
Seated Row (Machine)
3 Sets
12 Reps
@8
6
One Arm Lateral Raise (Cable)
4 Sets
10 Reps
@7
7
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@7
Day 4
1
Bench Press (Barbell)
2 Sets
2 Sets
6 Reps
6 Reps
@9
@9.5
2
Push Up (Weighted)
2 Sets
2 Sets
15 Reps
10 Reps
@7
@8
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@7
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7
5
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@7
6
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7
8
Shrug (Dumbbell)
2 Sets
12 Reps
@7
9
Shrug (Barbell)
2 Sets
10 Reps
@7
10
Farmer's Walk (Weighted)
1 Set
2 mins
@9
11
Shrug (Dumbbell)
2 Sets
12 Reps
@7
Day 1
1
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
2
Squat (Barbell)
4 Sets
5 Reps
@8.5
3
Standing Calf Raise
3 Sets
25 Reps
@6.5
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
5
Lunge (Barbell)
2 Sets
10 Reps
@7
6
Face Pull
2 Sets
15 Reps
@7
7
Shrug (Barbell)
2 Sets
15 Reps
@8
8
Y Raise
2 Sets
15 Reps
@8.5
9
Cable Crunch
2 Sets
25 Reps
@9
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
6 Reps
6 Reps
@8
@8.5
2
Spoto Press
3 Sets
10 Reps
@7
3
JM Press
3 Sets
12 Reps
@6.5
4
Reverse Tricep Pushdown
3 Sets
12 Reps
@7
5
French Press
3 Sets
12 Reps
@7
6
Hammer Curl
2 Sets
10 Reps
@8
7
Bicep Curl (Barbell)
2 Sets
12 Reps
@8
8
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
@8
Day 3
1
Pull-Up (Bodyweight)
6 Sets
5 Reps
@7
2
Deadlift (Barbell)
3 Sets
8 Reps
@8.5
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@8
4
Standing Pullover (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
5
Seated Row (Machine)
3 Sets
12 Reps
@8
6
One Arm Lateral Raise (Cable)
4 Sets
10 Reps
@7
7
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@7
Day 4
1
Bench Press (Barbell)
2 Sets
2 Sets
6 Reps
6 Reps
@9
@9.5
2
Push Up (Weighted)
2 Sets
2 Sets
15 Reps
10 Reps
@7
@8
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@7
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7
5
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@7
6
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7
8
Shrug (Dumbbell)
2 Sets
12 Reps
@7
9
Shrug (Barbell)
2 Sets
10 Reps
@7
10
Farmer's Walk (Weighted)
1 Set
2 mins
@9
11
Shrug (Dumbbell)
2 Sets
12 Reps
@7
Day 1
1
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
2
Squat (Barbell)
4 Sets
5 Reps
@8.5
3
Standing Calf Raise
3 Sets
25 Reps
@6.5
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
5
Lunge (Barbell)
2 Sets
10 Reps
@7
6
Face Pull
2 Sets
15 Reps
@7
7
Shrug (Barbell)
2 Sets
15 Reps
@8
8
Y Raise
2 Sets
15 Reps
@8.5
9
Cable Crunch
2 Sets
25 Reps
@9
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
6 Reps
6 Reps
@8
@8.5
2
Spoto Press
3 Sets
10 Reps
@7
3
JM Press
3 Sets
12 Reps
@6.5
4
Reverse Tricep Pushdown
3 Sets
12 Reps
@7
5
French Press
3 Sets
12 Reps
@7
6
Hammer Curl
2 Sets
10 Reps
@8
7
Bicep Curl (Barbell)
2 Sets
12 Reps
@8
8
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
@8
Day 3
1
Pull-Up (Bodyweight)
6 Sets
5 Reps
@7
2
Deadlift (Barbell)
3 Sets
8 Reps
@8.5
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@8
4
Standing Pullover (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
5
Seated Row (Machine)
3 Sets
12 Reps
@8
6
One Arm Lateral Raise (Cable)
4 Sets
10 Reps
@7
7
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@7
Day 4
1
Bench Press (Barbell)
2 Sets
2 Sets
6 Reps
6 Reps
@9
@9.5
2
Push Up (Weighted)
2 Sets
2 Sets
15 Reps
10 Reps
@7
@8
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@7
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7
5
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@7
6
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7
8
Shrug (Dumbbell)
2 Sets
12 Reps
@7
9
Shrug (Barbell)
2 Sets
10 Reps
@7
10
Farmer's Walk (Weighted)
1 Set
2 mins
@9
11
Shrug (Dumbbell)
2 Sets
12 Reps
@7