Program Description
Upper lower push pull with upper body emphasis
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout90 minutes
- CreatedJul 17, 2025 12:52
- Last EditedJul 17, 2025 05:47
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Bench Press (Dumbbell)
3
4-8 reps
-
4
Dumbbell Row
3
5-10 reps
-
5
Shoulder Press (Machine)
3
6-12 reps
-
6
Bayesian Curl
3
8-15 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Bench Press (Dumbbell)
3
4-8 reps
-
4
Dumbbell Row
3
5-10 reps
-
5
Shoulder Press (Machine)
3
6-12 reps
-
6
Bayesian Curl
3
8-15 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Bench Press (Dumbbell)
3
4-8 reps
-
4
Dumbbell Row
3
5-10 reps
-
5
Shoulder Press (Machine)
3
6-12 reps
-
6
Bayesian Curl
3
8-15 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Bench Press (Dumbbell)
3
4-8 reps
-
4
Dumbbell Row
3
5-10 reps
-
5
Shoulder Press (Machine)
3
6-12 reps
-
6
Bayesian Curl
3
8-15 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Bench Press (Dumbbell)
3
4-8 reps
-
4
Dumbbell Row
3
5-10 reps
-
5
Shoulder Press (Machine)
3
6-12 reps
-
6
Bayesian Curl
3
8-15 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Bench Press (Dumbbell)
3
4-8 reps
-
4
Dumbbell Row
3
5-10 reps
-
5
Shoulder Press (Machine)
3
6-12 reps
-
6
Bayesian Curl
3
8-15 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Bench Press (Dumbbell)
3
4-8 reps
-
4
Dumbbell Row
3
5-10 reps
-
5
Shoulder Press (Machine)
3
6-12 reps
-
6
Bayesian Curl
3
8-15 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Bench Press (Dumbbell)
3
4-8 reps
-
4
Dumbbell Row
3
5-10 reps
-
5
Shoulder Press (Machine)
3
6-12 reps
-
6
Bayesian Curl
3
8-15 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Bench Press (Dumbbell)
3
4-8 reps
-
4
Dumbbell Row
3
5-10 reps
-
5
Shoulder Press (Machine)
3
6-12 reps
-
6
Bayesian Curl
3
8-15 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-8 reps
-
2
Leg Curl
3
5-10 reps
-
3
Leg Press
3
5-10 reps
-
4
Hyperextension
2
6-12 reps
-
5
Leg Extension
2
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
7
Leg Press Calf Raises
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-8 reps
-
2
Leg Curl
3
5-10 reps
-
3
Leg Press
3
5-10 reps
-
4
Hyperextension
2
6-12 reps
-
5
Leg Extension
2
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
7
Leg Press Calf Raises
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-8 reps
-
2
Leg Curl
3
5-10 reps
-
3
Leg Press
3
5-10 reps
-
4
Hyperextension
2
6-12 reps
-
5
Leg Extension
2
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
7
Leg Press Calf Raises
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-8 reps
-
2
Leg Curl
3
5-10 reps
-
3
Leg Press
3
5-10 reps
-
4
Hyperextension
2
6-12 reps
-
5
Leg Extension
2
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
7
Leg Press Calf Raises
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-8 reps
-
2
Leg Curl
3
5-10 reps
-
3
Leg Press
3
5-10 reps
-
4
Hyperextension
2
6-12 reps
-
5
Leg Extension
2
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
7
Leg Press Calf Raises
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-8 reps
-
2
Leg Curl
3
5-10 reps
-
3
Leg Press
3
5-10 reps
-
4
Hyperextension
2
6-12 reps
-
5
Leg Extension
2
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
7
Leg Press Calf Raises
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-8 reps
-
2
Leg Curl
3
5-10 reps
-
3
Leg Press
3
5-10 reps
-
4
Hyperextension
2
6-12 reps
-
5
Leg Extension
2
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
7
Leg Press Calf Raises
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-8 reps
-
2
Leg Curl
3
5-10 reps
-
3
Leg Press
3
5-10 reps
-
4
Hyperextension
2
6-12 reps
-
5
Leg Extension
2
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
7
Leg Press Calf Raises
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-8 reps
-
2
Leg Curl
3
5-10 reps
-
3
Leg Press
3
5-10 reps
-
4
Hyperextension
2
6-12 reps
-
5
Leg Extension
2
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
7
Leg Press Calf Raises
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Pec Deck (Machine)
2
6-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Pec Deck (Machine)
2
6-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Pec Deck (Machine)
2
6-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Pec Deck (Machine)
2
6-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Pec Deck (Machine)
2
6-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Pec Deck (Machine)
2
6-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Pec Deck (Machine)
2
6-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Pec Deck (Machine)
2
6-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Pec Deck (Machine)
2
6-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
4-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
-
3
Chest Supported T-Bar Row
3
5-10 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Preacher Hammer Curl (Dumbbell)
3
6-12 reps
-
6
Reverse Pec Deck
3
10-20 reps
-
7
Knee Raise (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
4-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
-
3
Chest Supported T-Bar Row
3
5-10 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Preacher Hammer Curl (Dumbbell)
3
6-12 reps
-
6
Reverse Pec Deck
3
10-20 reps
-
7
Knee Raise (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
4-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
-
3
Chest Supported T-Bar Row
3
5-10 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Preacher Hammer Curl (Dumbbell)
3
6-12 reps
-
6
Reverse Pec Deck
3
10-20 reps
-
7
Knee Raise (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
4-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
-
3
Chest Supported T-Bar Row
3
5-10 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Preacher Hammer Curl (Dumbbell)
3
6-12 reps
-
6
Reverse Pec Deck
3
10-20 reps
-
7
Knee Raise (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
4-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
-
3
Chest Supported T-Bar Row
3
5-10 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Preacher Hammer Curl (Dumbbell)
3
6-12 reps
-
6
Reverse Pec Deck
3
10-20 reps
-
7
Knee Raise (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
4-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
-
3
Chest Supported T-Bar Row
3
5-10 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Preacher Hammer Curl (Dumbbell)
3
6-12 reps
-
6
Reverse Pec Deck
3
10-20 reps
-
7
Knee Raise (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
4-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
-
3
Chest Supported T-Bar Row
3
5-10 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Preacher Hammer Curl (Dumbbell)
3
6-12 reps
-
6
Reverse Pec Deck
3
10-20 reps
-
7
Knee Raise (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
4-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
-
3
Chest Supported T-Bar Row
3
5-10 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Preacher Hammer Curl (Dumbbell)
3
6-12 reps
-
6
Reverse Pec Deck
3
10-20 reps
-
7
Knee Raise (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
4-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
-
3
Chest Supported T-Bar Row
3
5-10 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Preacher Hammer Curl (Dumbbell)
3
6-12 reps
-
6
Reverse Pec Deck
3
10-20 reps
-
7
Knee Raise (Weighted)
3
6-12 reps
-
Week 1
1 / 9 Weeks
Day 2
1
Platz Squat3 Sets
4-8 Reps
-
2
Leg Curl3 Sets
5-10 Reps
-
3
Leg Press3 Sets
5-10 Reps
-
4
Hyperextension2 Sets
6-12 Reps
-
5
Leg Extension2 Sets
6-12 Reps
-
6
Decline Sit Up (Weighted)3 Sets
6-12 Reps
-
7
Leg Press Calf Raises3 Sets
5-10 Reps
-
Day 1
1
Lateral Raise (Machine)3 Sets
8-15 Reps
-
2
Pull-Up (Weighted)3 Sets
4-8 Reps
-
3
Bench Press (Dumbbell)3 Sets
4-8 Reps
-
4
Dumbbell Row3 Sets
5-10 Reps
-
5
Shoulder Press (Machine)3 Sets
6-12 Reps
-
6
Bayesian Curl3 Sets
8-15 Reps
-
7
Tricep Kickback3 Sets
8-15 Reps
-
Day 4
1
Rack Pull (Barbell)3 Sets
4-8 Reps
-
2
Lat Pulldown (Neutral Grip)3 Sets
5-10 Reps
-
3
Chest Supported T-Bar Row3 Sets
5-10 Reps
-
4
Incline Curl (Dumbbell)3 Sets
6-12 Reps
-
5
Preacher Hammer Curl (Dumbbell)3 Sets
6-12 Reps
-
6
Reverse Pec Deck3 Sets
10-20 Reps
-
7
Knee Raise (Weighted)3 Sets
6-12 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)3 Sets
4-8 Reps
-
2
Lateral Raise (Dumbbell)3 Sets
8-15 Reps
-
3
Chest Press (Machine)2 Sets
5-10 Reps
-
4
Pec Deck (Machine)2 Sets
6-12 Reps
-
5
Lateral Raise (Cable)3 Sets
8-15 Reps
-
6
Single Arm Tricep Extension (Cable)3 Sets
8-15 Reps
-
7
Overhead Tricep Extension (Cable)3 Sets
8-15 Reps
-