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Upper Body Everyday
by Hunter27
10 athletes joined
Program Description
Do upper body 4 times per week with legs at the beginning of every workout. Just trying this out.
Program Overview
Level
Intermediate, Novice
Goal
Powerbuilding, Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Feb 13, 2024 04:25
Last Edited
Jun 19, 2024 12:45
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Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
2-6 Reps
2-6 Reps
2-6 Reps
@7
@8
@9.5
2
Pendlay Row
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@8.5
@9.5
3
Lat Pulldown
3 Sets
10 Reps
@9.5
4
Hammer Curl
2 Sets
AMRAP
@9
Day 2
1
Leg Extension
1 Set
2 Sets
15 Reps
15 Reps
@8
@9
2
Leg Curl
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
3
Incline Bench Press (Barbell)
2 Sets
2 Sets
8-12 Reps
4-8 Reps
@8
@9.5
4
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
6-10 Reps
@8
@9
@9
5
Tricep Pushdown (Cable)
2 Sets
AMRAP
@10
Day 3
1
Leg Press
4 Sets
15 Reps
@8
2
Lat Pulldown
5 Sets
6-12 Reps
@9
3
T-Bar Row
2 Sets
8-15 Reps
@9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7
5
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@9
Day 4
1
Lunge (Barbell)
3 Sets
10 Reps
@8
2
Rear Delt Fly (Dumbbell)
3 Sets
8-20 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
5-12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@8
5
Shoulder Press (Machine)
2 Sets
5-10 Reps
@9
6
Bench Press (Close Grip)
2 Sets
4-7 Reps
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
2-6 Reps
2-6 Reps
2-6 Reps
@7
@8
@9.5
2
Pendlay Row
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@8.5
@9.5
3
Lat Pulldown
3 Sets
10 Reps
@9.5
4
Hammer Curl
2 Sets
AMRAP
@9
Day 2
1
Leg Extension
1 Set
2 Sets
15 Reps
15 Reps
@8
@9
2
Leg Curl
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
3
Incline Bench Press (Barbell)
2 Sets
2 Sets
8-12 Reps
4-8 Reps
@8
@9.5
4
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
6-10 Reps
@8
@9
@9
5
Tricep Pushdown (Cable)
2 Sets
AMRAP
@10
Day 3
1
Leg Press
4 Sets
15 Reps
@8
2
Lat Pulldown
5 Sets
6-12 Reps
@9
3
T-Bar Row
2 Sets
8-15 Reps
@9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7
5
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@9
Day 4
1
Lunge (Barbell)
3 Sets
10 Reps
@8
2
Rear Delt Fly (Dumbbell)
3 Sets
8-20 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
5-12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@8
5
Shoulder Press (Machine)
2 Sets
5-10 Reps
@9
6
Bench Press (Close Grip)
2 Sets
4-7 Reps
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
2-6 Reps
2-6 Reps
2-6 Reps
@7
@8
@9.5
2
Pendlay Row
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@8.5
@9.5
3
Lat Pulldown
3 Sets
10 Reps
@9.5
4
Hammer Curl
2 Sets
AMRAP
@9
Day 2
1
Leg Extension
1 Set
2 Sets
15 Reps
15 Reps
@8
@9
2
Leg Curl
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
3
Incline Bench Press (Barbell)
2 Sets
2 Sets
8-12 Reps
4-8 Reps
@8
@9.5
4
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
6-10 Reps
@8
@9
@9
5
Tricep Pushdown (Cable)
2 Sets
AMRAP
@10
Day 3
1
Leg Press
4 Sets
15 Reps
@8
2
Lat Pulldown
5 Sets
6-12 Reps
@9
3
T-Bar Row
2 Sets
8-15 Reps
@9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7
5
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@9
Day 4
1
Lunge (Barbell)
3 Sets
10 Reps
@8
2
Rear Delt Fly (Dumbbell)
3 Sets
8-20 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
5-12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@8
5
Shoulder Press (Machine)
2 Sets
5-10 Reps
@9
6
Bench Press (Close Grip)
2 Sets
4-7 Reps
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
2-6 Reps
2-6 Reps
2-6 Reps
@7
@8
@9.5
2
Pendlay Row
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@8.5
@9.5
3
Lat Pulldown
3 Sets
10 Reps
@9.5
4
Hammer Curl
2 Sets
AMRAP
@9
Day 2
1
Leg Extension
1 Set
2 Sets
15 Reps
15 Reps
@8
@9
2
Leg Curl
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
3
Incline Bench Press (Barbell)
2 Sets
2 Sets
8-12 Reps
4-8 Reps
@8
@9.5
4
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
6-10 Reps
@8
@9
@9
5
Tricep Pushdown (Cable)
2 Sets
AMRAP
@10
Day 3
1
Leg Press
4 Sets
15 Reps
@8
2
Lat Pulldown
5 Sets
6-12 Reps
@9
3
T-Bar Row
2 Sets
8-15 Reps
@9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7
5
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@9
Day 4
1
Lunge (Barbell)
3 Sets
10 Reps
@8
2
Rear Delt Fly (Dumbbell)
3 Sets
8-20 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
5-12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@8
5
Shoulder Press (Machine)
2 Sets
5-10 Reps
@9
6
Bench Press (Close Grip)
2 Sets
4-7 Reps
@9