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Upper Lower Split

by Bhavin S.

Program Description

Build Muscle Loose Weight

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 29, 2025 07:46
  • Last Edited
    Nov 12, 2025 02:16

Summary

Transform your strength training routine with the Upper Lower Split program, designed for five days a week over six weeks. This structured plan alternates between upper and lower body workouts, ensuring balanced development and optimal recovery. Each session incorporates a mix of compound and isolation exercises, including the Smith Machine Bench Press and Romanian Deadlifts, tailored to challenge your limits and boost muscle growth. Get ready to build strength, enhance your physique, and achieve your fitness goals with a program that keeps you engaged and motivated every step of the way!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.2%
Abs
11.6%
Biceps
10.3%
Upper Back
9.8%
Hamstrings
7.4%
Quadriceps
7%
Front Delts
6.1%
Middle Delts
6%
Glutes
5.2%
Lats
4.3%
Forearms
3.5%
Adductors
3.3%
Chest
2.4%
Rear Delts
2.4%
Calves
2.4%
Abductors
2.4%
Lower Back
1.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
12-15 reps
-
-
5
Lateral Raise (Cable)
1
1
6-8 reps
12-15 reps
-
-
6
Face Pull
1
1
6-8 reps
12-15 reps
-
-
7A
Bicep Curl (Cable)
2
8-10 reps
-
7B
Reverse Bicep Curl (Cable)
2
8-10 reps
-
7C
Tricep Pushdown (Cable)
2
8-10 reps
-
7D
Reverse Tricep Pushdown (Cable)
2
8-10 reps
-
8A
Rope Bicep Curl
2
12-15 reps
-
8B
Tricep Kickback (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
12-15 reps
-
-
5
Lateral Raise (Cable)
1
1
6-8 reps
12-15 reps
-
-
6
Face Pull
1
1
6-8 reps
12-15 reps
-
-
7A
Bicep Curl (Cable)
2
8-10 reps
-
7B
Reverse Bicep Curl (Cable)
2
8-10 reps
-
7C
Tricep Pushdown (Cable)
2
8-10 reps
-
7D
Reverse Tricep Pushdown (Cable)
2
8-10 reps
-
8A
Rope Bicep Curl
2
12-15 reps
-
8B
Tricep Kickback (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
12-15 reps
-
-
5
Lateral Raise (Cable)
1
1
6-8 reps
12-15 reps
-
-
6
Face Pull
1
1
6-8 reps
12-15 reps
-
-
7A
Bicep Curl (Cable)
2
8-10 reps
-
7B
Reverse Bicep Curl (Cable)
2
8-10 reps
-
7C
Tricep Pushdown (Cable)
2
8-10 reps
-
7D
Reverse Tricep Pushdown (Cable)
2
8-10 reps
-
8A
Rope Bicep Curl
2
12-15 reps
-
8B
Tricep Kickback (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
12-15 reps
-
-
5
Lateral Raise (Cable)
1
1
6-8 reps
12-15 reps
-
-
6
Face Pull
1
1
6-8 reps
12-15 reps
-
-
7A
Bicep Curl (Cable)
2
8-10 reps
-
7B
Reverse Bicep Curl (Cable)
2
8-10 reps
-
7C
Tricep Pushdown (Cable)
2
8-10 reps
-
7D
Reverse Tricep Pushdown (Cable)
2
8-10 reps
-
8A
Rope Bicep Curl
2
12-15 reps
-
8B
Tricep Kickback (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
12-15 reps
-
-
5
Lateral Raise (Cable)
1
1
6-8 reps
12-15 reps
-
-
6
Face Pull
1
1
6-8 reps
12-15 reps
-
-
7A
Bicep Curl (Cable)
2
8-10 reps
-
7B
Reverse Bicep Curl (Cable)
2
8-10 reps
-
7C
Tricep Pushdown (Cable)
2
8-10 reps
-
7D
Reverse Tricep Pushdown (Cable)
2
8-10 reps
-
8A
Rope Bicep Curl
2
12-15 reps
-
8B
Tricep Kickback (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
12-15 reps
-
-
5
Lateral Raise (Cable)
1
1
6-8 reps
12-15 reps
-
-
6
Face Pull
1
1
6-8 reps
12-15 reps
-
-
7A
Bicep Curl (Cable)
2
8-10 reps
-
7B
Reverse Bicep Curl (Cable)
2
8-10 reps
-
7C
Tricep Pushdown (Cable)
2
8-10 reps
-
7D
Reverse Tricep Pushdown (Cable)
2
8-10 reps
-
8A
Rope Bicep Curl
2
12-15 reps
-
8B
Tricep Kickback (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
1B
Standing Calf Raise
2
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7A
Sit Up
2
AMRAP
-
7B
Lying Leg Raise
2
AMRAP
-
7C
Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
1B
Standing Calf Raise
2
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7A
Sit Up
2
AMRAP
-
7B
Lying Leg Raise
2
AMRAP
-
7C
Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
1B
Standing Calf Raise
2
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7A
Sit Up
2
AMRAP
-
7B
Lying Leg Raise
2
AMRAP
-
7C
Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
1B
Standing Calf Raise
2
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7A
Sit Up
2
AMRAP
-
7B
Lying Leg Raise
2
AMRAP
-
7C
Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
1B
Standing Calf Raise
2
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7A
Sit Up
2
AMRAP
-
7B
Lying Leg Raise
2
AMRAP
-
7C
Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
1B
Standing Calf Raise
2
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7A
Sit Up
2
AMRAP
-
7B
Lying Leg Raise
2
AMRAP
-
7C
Plank
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
12-15 reps
-
-
5
Lateral Raise (Cable)
1
1
6-8 reps
12-15 reps
-
-
6
Face Pull
1
1
6-8 reps
12-15 reps
-
-
7A
Bicep Curl (Cable)
2
8-10 reps
-
7B
Reverse Bicep Curl (Cable)
2
8-10 reps
-
7C
Tricep Pushdown (Cable)
2
8-10 reps
-
7D
Reverse Tricep Pushdown (Cable)
2
8-10 reps
-
8A
Rope Bicep Curl
2
12-15 reps
-
8B
Tricep Kickback (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
12-15 reps
-
-
5
Lateral Raise (Cable)
1
1
6-8 reps
12-15 reps
-
-
6
Face Pull
1
1
6-8 reps
12-15 reps
-
-
7A
Bicep Curl (Cable)
2
8-10 reps
-
7B
Reverse Bicep Curl (Cable)
2
8-10 reps
-
7C
Tricep Pushdown (Cable)
2
8-10 reps
-
7D
Reverse Tricep Pushdown (Cable)
2
8-10 reps
-
8A
Rope Bicep Curl
2
12-15 reps
-
8B
Tricep Kickback (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
12-15 reps
-
-
5
Lateral Raise (Cable)
1
1
6-8 reps
12-15 reps
-
-
6
Face Pull
1
1
6-8 reps
12-15 reps
-
-
7A
Bicep Curl (Cable)
2
8-10 reps
-
7B
Reverse Bicep Curl (Cable)
2
8-10 reps
-
7C
Tricep Pushdown (Cable)
2
8-10 reps
-
7D
Reverse Tricep Pushdown (Cable)
2
8-10 reps
-
8A
Rope Bicep Curl
2
12-15 reps
-
8B
Tricep Kickback (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
12-15 reps
-
-
5
Lateral Raise (Cable)
1
1
6-8 reps
12-15 reps
-
-
6
Face Pull
1
1
6-8 reps
12-15 reps
-
-
7A
Bicep Curl (Cable)
2
8-10 reps
-
7B
Reverse Bicep Curl (Cable)
2
8-10 reps
-
7C
Tricep Pushdown (Cable)
2
8-10 reps
-
7D
Reverse Tricep Pushdown (Cable)
2
8-10 reps
-
8A
Rope Bicep Curl
2
12-15 reps
-
8B
Tricep Kickback (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
12-15 reps
-
-
5
Lateral Raise (Cable)
1
1
6-8 reps
12-15 reps
-
-
6
Face Pull
1
1
6-8 reps
12-15 reps
-
-
7A
Bicep Curl (Cable)
2
8-10 reps
-
7B
Reverse Bicep Curl (Cable)
2
8-10 reps
-
7C
Tricep Pushdown (Cable)
2
8-10 reps
-
7D
Reverse Tricep Pushdown (Cable)
2
8-10 reps
-
8A
Rope Bicep Curl
2
12-15 reps
-
8B
Tricep Kickback (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
12-15 reps
-
-
5
Lateral Raise (Cable)
1
1
6-8 reps
12-15 reps
-
-
6
Face Pull
1
1
6-8 reps
12-15 reps
-
-
7A
Bicep Curl (Cable)
2
8-10 reps
-
7B
Reverse Bicep Curl (Cable)
2
8-10 reps
-
7C
Tricep Pushdown (Cable)
2
8-10 reps
-
7D
Reverse Tricep Pushdown (Cable)
2
8-10 reps
-
8A
Rope Bicep Curl
2
12-15 reps
-
8B
Tricep Kickback (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
1B
Standing Calf Raise
2
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7A
Sit Up
2
AMRAP
-
7B
Lying Leg Raise
2
AMRAP
-
7C
Plank
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
1B
Standing Calf Raise
2
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7A
Sit Up
2
AMRAP
-
7B
Lying Leg Raise
2
AMRAP
-
7C
Plank
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
1B
Standing Calf Raise
2
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7A
Sit Up
2
AMRAP
-
7B
Lying Leg Raise
2
AMRAP
-
7C
Plank
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
1B
Standing Calf Raise
2
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7A
Sit Up
2
AMRAP
-
7B
Lying Leg Raise
2
AMRAP
-
7C
Plank
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
1B
Standing Calf Raise
2
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7A
Sit Up
2
AMRAP
-
7B
Lying Leg Raise
2
AMRAP
-
7C
Plank
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
1B
Standing Calf Raise
2
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7A
Sit Up
2
AMRAP
-
7B
Lying Leg Raise
2
AMRAP
-
7C
Plank
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
5
AMRAP
-
1B
Skull Crusher (Barbell)
5
AMRAP
-
2A
Hammer Curl (Dumbbell)
5
AMRAP
-
2B
Overhead Tricep Extension (Dumbbell)
5
AMRAP
-
3A
V-Handle Bicep Curl (Cable)
5
AMRAP
-
3B
V-Handle Tricep Pushdown (Cable)
5
AMRAP
-
4A
Single Arm Farmer Carry
5
50 reps
-
4B
Med Ball Slam
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
5
AMRAP
-
1B
Skull Crusher (Barbell)
5
AMRAP
-
2A
Hammer Curl (Dumbbell)
5
AMRAP
-
2B
Overhead Tricep Extension (Dumbbell)
5
AMRAP
-
3A
V-Handle Bicep Curl (Cable)
5
AMRAP
-
3B
V-Handle Tricep Pushdown (Cable)
5
AMRAP
-
4A
Single Arm Farmer Carry
5
50 reps
-
4B
Med Ball Slam
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
5
AMRAP
-
1B
Skull Crusher (Barbell)
5
AMRAP
-
2A
Hammer Curl (Dumbbell)
5
AMRAP
-
2B
Overhead Tricep Extension (Dumbbell)
5
AMRAP
-
3A
V-Handle Bicep Curl (Cable)
5
AMRAP
-
3B
V-Handle Tricep Pushdown (Cable)
5
AMRAP
-
4A
Single Arm Farmer Carry
5
50 reps
-
4B
Med Ball Slam
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
5
AMRAP
-
1B
Skull Crusher (Barbell)
5
AMRAP
-
2A
Hammer Curl (Dumbbell)
5
AMRAP
-
2B
Overhead Tricep Extension (Dumbbell)
5
AMRAP
-
3A
V-Handle Bicep Curl (Cable)
5
AMRAP
-
3B
V-Handle Tricep Pushdown (Cable)
5
AMRAP
-
4A
Single Arm Farmer Carry
5
50 reps
-
4B
Med Ball Slam
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
5
AMRAP
-
1B
Skull Crusher (Barbell)
5
AMRAP
-
2A
Hammer Curl (Dumbbell)
5
AMRAP
-
2B
Overhead Tricep Extension (Dumbbell)
5
AMRAP
-
3A
V-Handle Bicep Curl (Cable)
5
AMRAP
-
3B
V-Handle Tricep Pushdown (Cable)
5
AMRAP
-
4A
Single Arm Farmer Carry
5
50 reps
-
4B
Med Ball Slam
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
5
AMRAP
-
1B
Skull Crusher (Barbell)
5
AMRAP
-
2A
Hammer Curl (Dumbbell)
5
AMRAP
-
2B
Overhead Tricep Extension (Dumbbell)
5
AMRAP
-
3A
V-Handle Bicep Curl (Cable)
5
AMRAP
-
3B
V-Handle Tricep Pushdown (Cable)
5
AMRAP
-
4A
Single Arm Farmer Carry
5
50 reps
-
4B
Med Ball Slam
5
20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
2
Bent Over Row (Barbell)
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
6
Face Pull
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
7A
Bicep Curl (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
7B
Reverse Bicep Curl (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
7C
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
7D
Reverse Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
8A
Rope Bicep Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
8B
Tricep Kickback (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
Day 2
1A
Squat (Smith Machine)
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
1B
Standing Calf Raise
1 Set
1 Set
AMRAP
AMRAP
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
3
Leg Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4
Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
6
Hip Abductor (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
7A
Sit Up
1 Set
1 Set
AMRAP
AMRAP
-
-
7B
Lying Leg Raise
1 Set
1 Set
AMRAP
AMRAP
-
-
7C
Plank
1 Set
1 Set
AMRAP
AMRAP
-
-
Day 3
1
Bench Press (Smith Machine)
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
2
Bent Over Row (Barbell)
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
6
Face Pull
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
7A
Bicep Curl (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
7B
Reverse Bicep Curl (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
7C
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
7D
Reverse Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
8A
Rope Bicep Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
8B
Tricep Kickback (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
Day 4
1A
Squat (Smith Machine)
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
1B
Standing Calf Raise
1 Set
1 Set
AMRAP
AMRAP
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
3
Leg Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4
Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
6
Hip Abductor (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
7A
Sit Up
1 Set
1 Set
AMRAP
AMRAP
-
-
7B
Lying Leg Raise
1 Set
1 Set
AMRAP
AMRAP
-
-
7C
Plank
1 Set
1 Set
AMRAP
AMRAP
-
-
Day 5
1A
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
-
1B
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
-
2A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
-
2B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
-
3A
V-Handle Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
-
3B
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
-
4A
Single Arm Farmer Carry
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
50 Reps
50 Reps
50 Reps
50 Reps
-
-
-
-
-
4B
Med Ball Slam
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
-