Program Description
Basic 3 day per week upper lower split program
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout40 minutes
- CreatedJan 08, 2025 06:22
- Last EditedMar 19, 2025 05:53
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
70%
2
Chest Press (Machine)
3
10-12 reps
70%
3
Lat Pulldown
3
10-12 reps
70%
4A
Tricep Pushdown (Cable)
3
10-12 reps
70%
4B
Bicep Curl (Cable)
3
10-12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
75%
2
Chest Press (Machine)
3
10-12 reps
75%
3
Lat Pulldown
3
10-12 reps
75%
4A
Tricep Pushdown (Cable)
3
10-12 reps
75%
4B
Bicep Curl (Cable)
3
10-12 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
80%
2
Chest Press (Machine)
3
10-12 reps
80%
3
Lat Pulldown
3
10-12 reps
80%
4A
Tricep Pushdown (Cable)
3
10-12 reps
80%
4B
Bicep Curl (Cable)
3
10-12 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
85%
2
Chest Press (Machine)
3
10-12 reps
85%
3
Lat Pulldown
3
10-12 reps
85%
4A
Tricep Pushdown (Cable)
3
10-12 reps
85%
4B
Bicep Curl (Cable)
3
10-12 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
90%
2
Chest Press (Machine)
3
10-12 reps
90%
3
Lat Pulldown
3
10-12 reps
90%
4A
Tricep Pushdown (Cable)
3
10-12 reps
90%
4B
Bicep Curl (Cable)
3
10-12 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
75%
2
Chest Press (Machine)
3
10-12 reps
75%
3
Lat Pulldown
3
10-12 reps
75%
4A
Tricep Pushdown (Cable)
3
10-12 reps
75%
4B
Bicep Curl (Cable)
3
10-12 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
90%
2
Chest Press (Machine)
3
10-12 reps
90%
3
Lat Pulldown
3
10-12 reps
90%
4A
Tricep Pushdown (Cable)
3
10-12 reps
90%
4B
Bicep Curl (Cable)
3
10-12 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
60%
2
Chest Press (Machine)
3
10-12 reps
60%
3
Lat Pulldown
3
10-12 reps
60%
4A
Tricep Pushdown (Cable)
3
10-12 reps
60%
4B
Bicep Curl (Cable)
3
10-12 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 7
1B
Plank
3
0.5-0.75 mins
RPE 7
1C
Rowing
3
1-2 mins
RPE 7
2
Leg Press
3
10-12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 7
1B
Plank
3
0.5-0.75 mins
RPE 7
1C
Rowing
3
1-2 mins
RPE 7
2
Leg Press
3
10-12 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 8
1B
Plank
3
0.5-0.75 mins
RPE 8
1C
Rowing
3
1-2 mins
RPE 8
2
Leg Press
3
10-12 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 8
1B
Plank
3
0.5-0.75 mins
RPE 8
1C
Rowing
3
1-2 mins
RPE 8
2
Leg Press
3
10-12 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 10
1B
Plank
3
0.5-0.75 mins
RPE 7
1C
Rowing
3
1-2 mins
RPE 7
2
Leg Press
3
10-12 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 7
1B
Plank
3
0.5-0.75 mins
RPE 7
1C
Rowing
3
1-2 mins
RPE 7
2
Leg Press
3
10-12 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
1B
Plank
3
0.5-0.75 mins
RPE 9
1C
Rowing
3
1-2 mins
RPE 9
2
Leg Press
3
10-12 reps
95%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 6
1B
Plank
3
0.5-0.75 mins
RPE 6
1C
Rowing
3
1-2 mins
RPE 6
2
Leg Press
3
10-12 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-12 reps
70%
2
Lat Pulldown
3
10-12 reps
70%
3
Shoulder Press (Machine)
3
10-12 reps
70%
4
Goblet Squat
3
10-12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-12 reps
75%
2
Lat Pulldown
3
10-12 reps
75%
3
Shoulder Press (Machine)
3
10-12 reps
75%
4
Goblet Squat
3
10-12 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-12 reps
80%
2
Lat Pulldown
3
10-12 reps
80%
3
Shoulder Press (Machine)
3
10-12 reps
80%
4
Goblet Squat
3
10-12 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-12 reps
85%
2
Lat Pulldown
3
10-12 reps
85%
3
Shoulder Press (Machine)
3
10-12 reps
85%
4
Goblet Squat
3
10-12 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-12 reps
90%
2
Lat Pulldown
3
10-12 reps
90%
3
Shoulder Press (Machine)
3
10-12 reps
90%
4
Goblet Squat
3
10-12 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-12 reps
75%
2
Lat Pulldown
3
10-12 reps
75%
3
Shoulder Press (Machine)
3
10-12 reps
75%
4
Goblet Squat
3
10-12 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-12 reps
95%
2
Lat Pulldown
3
10-12 reps
95%
3
Shoulder Press (Machine)
3
10-12 reps
95%
4
Goblet Squat
3
10-12 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-12 reps
60%
2
Lat Pulldown
3
10-12 reps
60%
3
Shoulder Press (Machine)
3
10-12 reps
60%
4
Goblet Squat
3
10-12 reps
60%
Week 1
1 / 8 Weeks
Day 1
1
Seated Row (Cable)3 Sets
10-12 Reps
70%
2
Chest Press (Machine)3 Sets
10-12 Reps
70%
3
Lat Pulldown3 Sets
10-12 Reps
70%
4A
Tricep Pushdown (Cable)3 Sets
10-12 Reps
70%
4B
Bicep Curl (Cable)3 Sets
10-12 Reps
70%
Day 2
1A
Abs Crunch (Bodyweight)3 Sets
10-12 Reps
@7
1B
Plank3 Sets
0.5-0.75 mins
@7
1C
Rowing 3 Sets
1-2 mins
@7
2
Leg Press3 Sets
10-12 Reps
70%
Day 3
1
Face Pull3 Sets
10-12 Reps
70%
2
Lat Pulldown3 Sets
10-12 Reps
70%
3
Shoulder Press (Machine)3 Sets
10-12 Reps
70%
4
Goblet Squat3 Sets
10-12 Reps
70%