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Upper Body Lower Body split
by Melvin Abraham V.
8 athletes joined
Program Description
Wonderful program to build strength and build muscle
Program Overview
Level
Intermediate
Goal
Bodybuilding, Bodyweight Fitness
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
Jan 23, 2024 01:30
Last Edited
Jun 02, 2024 04:28
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Week 1
1 / 5 Weeks
Day 1
1A
Deadlift (Barbell)
3 Sets
8 Reps
2A
Bench Press (Barbell)
2 Sets
8 Reps
2B
Lat Pulldown (Neutral Grip)
2 Sets
12 Reps
3A
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
3B
Chest Supported Row (Machine)
2 Sets
12 Reps
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
5A
Decline Crunch
3 Sets
24 Reps
5B
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Hip Thrust (Barbell)
3 Sets
12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
3
Sumo Squat
3 Sets
12 Reps
4A
Hip Abductor (Machine)
3 Sets
15 Reps
4B
Back Extension (Weighted)
3 Sets
15 Reps
5
Glute Kickback (Cable)
3 Sets
12 Reps
6
Seated Calf Raise
3 Sets
15 Reps
Day 3
1A
Deadlift (Barbell)
3 Sets
8 Reps
2A
Bench Press (Barbell)
3 Sets
8 Reps
2B
Lat Pulldown (Close Grip)
3 Sets
12 Reps
3A
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3B
Wide Grip Lat Pulldown
3 Sets
12 Reps
4A
Chest Fly (Machine)
3 Sets
12 Reps
4B
Seated Row (Cable)
3 Sets
12 Reps
5A
Decline Crunch
3 Sets
24 Reps
5B
Hanging Leg Raise
3 Sets
15 Reps
Day 4
1
Squat (Barbell)
2 Sets
1 Set
12 Reps
8 Reps
2
Walking Lunge (Dumbbell)
3 Sets
12 Reps
3
Leg Press
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Lying Leg Curl
3 Sets
12 Reps
6
Hip Adductor (Machine)
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 5
1A
Bicep Curl (Machine)
3 Sets
12 Reps
1B
Overhead Extension (Dumbbell)
3 Sets
12 Reps
2A
Hammer Curl
3 Sets
12 Reps
2B
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
4
Upright Row (Dumbbell)
3 Sets
12 Reps
5
Plank
3 Sets
1.5 mins
6
Lying Leg Raise
3 Sets
15 Reps
Day 1
1A
Deadlift (Barbell)
3 Sets
8 Reps
2A
Bench Press (Barbell)
2 Sets
8 Reps
2B
Lat Pulldown (Neutral Grip)
2 Sets
12 Reps
3A
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
3B
Chest Supported Row (Machine)
2 Sets
12 Reps
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
5A
Decline Crunch
3 Sets
24 Reps
5B
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Hip Thrust (Barbell)
3 Sets
12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
3
Sumo Squat
3 Sets
12 Reps
4A
Hip Abductor (Machine)
3 Sets
15 Reps
4B
Back Extension (Weighted)
3 Sets
15 Reps
5
Glute Kickback (Cable)
3 Sets
12 Reps
6
Seated Calf Raise
3 Sets
15 Reps
Day 3
1A
Deadlift (Barbell)
3 Sets
8 Reps
2A
Bench Press (Barbell)
3 Sets
8 Reps
2B
Lat Pulldown (Close Grip)
3 Sets
12 Reps
3A
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3B
Wide Grip Lat Pulldown
3 Sets
12 Reps
4A
Chest Fly (Machine)
3 Sets
12 Reps
4B
Seated Row (Cable)
3 Sets
12 Reps
5A
Decline Crunch
3 Sets
24 Reps
5B
Hanging Leg Raise
3 Sets
15 Reps
Day 4
1
Squat (Barbell)
2 Sets
1 Set
12 Reps
8 Reps
2
Walking Lunge (Dumbbell)
3 Sets
12 Reps
3
Leg Press
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Lying Leg Curl
3 Sets
12 Reps
6
Hip Adductor (Machine)
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 5
1A
Bicep Curl (Machine)
3 Sets
12 Reps
1B
Overhead Extension (Dumbbell)
3 Sets
12 Reps
2A
Hammer Curl
3 Sets
12 Reps
2B
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
4
Upright Row (Dumbbell)
3 Sets
12 Reps
5
Plank
3 Sets
1.5 mins
6
Lying Leg Raise
3 Sets
15 Reps
Day 1
1A
Deadlift (Barbell)
3 Sets
8 Reps
2A
Bench Press (Barbell)
2 Sets
8 Reps
2B
Lat Pulldown (Neutral Grip)
2 Sets
12 Reps
3A
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
3B
Chest Supported Row (Machine)
2 Sets
12 Reps
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
5A
Decline Crunch
3 Sets
24 Reps
5B
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Hip Thrust (Barbell)
3 Sets
12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
3
Sumo Squat
3 Sets
12 Reps
4A
Hip Abductor (Machine)
3 Sets
15 Reps
4B
Back Extension (Weighted)
3 Sets
15 Reps
5
Glute Kickback (Cable)
3 Sets
12 Reps
6
Seated Calf Raise
3 Sets
15 Reps
Day 3
1A
Deadlift (Barbell)
3 Sets
8 Reps
2A
Bench Press (Barbell)
3 Sets
8 Reps
2B
Lat Pulldown (Close Grip)
3 Sets
12 Reps
3A
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3B
Wide Grip Lat Pulldown
3 Sets
12 Reps
4A
Chest Fly (Machine)
3 Sets
12 Reps
4B
Seated Row (Cable)
3 Sets
12 Reps
5A
Decline Crunch
3 Sets
24 Reps
5B
Hanging Leg Raise
3 Sets
15 Reps
Day 4
1
Squat (Barbell)
2 Sets
1 Set
12 Reps
8 Reps
2
Walking Lunge (Dumbbell)
3 Sets
12 Reps
3
Leg Press
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Lying Leg Curl
3 Sets
12 Reps
6
Hip Adductor (Machine)
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 5
1A
Bicep Curl (Machine)
3 Sets
12 Reps
1B
Overhead Extension (Dumbbell)
3 Sets
12 Reps
2A
Hammer Curl
3 Sets
12 Reps
2B
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
4
Upright Row (Dumbbell)
3 Sets
12 Reps
5
Plank
3 Sets
1.5 mins
6
Lying Leg Raise
3 Sets
15 Reps
Day 1
1A
Deadlift (Barbell)
3 Sets
8 Reps
2A
Bench Press (Barbell)
2 Sets
8 Reps
2B
Lat Pulldown (Neutral Grip)
2 Sets
12 Reps
3A
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
3B
Chest Supported Row (Machine)
2 Sets
12 Reps
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
5A
Decline Crunch
3 Sets
24 Reps
5B
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Hip Thrust (Barbell)
3 Sets
12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
3
Sumo Squat
3 Sets
12 Reps
4A
Hip Abductor (Machine)
3 Sets
15 Reps
4B
Back Extension (Weighted)
3 Sets
15 Reps
5
Glute Kickback (Cable)
3 Sets
12 Reps
6
Seated Calf Raise
3 Sets
15 Reps
Day 3
1A
Deadlift (Barbell)
3 Sets
8 Reps
2A
Bench Press (Barbell)
3 Sets
8 Reps
2B
Lat Pulldown (Close Grip)
3 Sets
12 Reps
3A
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3B
Wide Grip Lat Pulldown
3 Sets
12 Reps
4A
Chest Fly (Machine)
3 Sets
12 Reps
4B
Seated Row (Cable)
3 Sets
12 Reps
5A
Decline Crunch
3 Sets
24 Reps
5B
Hanging Leg Raise
3 Sets
15 Reps
Day 4
1
Squat (Barbell)
2 Sets
1 Set
12 Reps
8 Reps
2
Walking Lunge (Dumbbell)
3 Sets
12 Reps
3
Leg Press
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Lying Leg Curl
3 Sets
12 Reps
6
Hip Adductor (Machine)
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 5
1A
Bicep Curl (Machine)
3 Sets
12 Reps
1B
Overhead Extension (Dumbbell)
3 Sets
12 Reps
2A
Hammer Curl
3 Sets
12 Reps
2B
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
4
Upright Row (Dumbbell)
3 Sets
12 Reps
5
Plank
3 Sets
1.5 mins
6
Lying Leg Raise
3 Sets
15 Reps
Day 1
1A
Deadlift (Barbell)
3 Sets
8 Reps
2A
Bench Press (Barbell)
2 Sets
8 Reps
2B
Lat Pulldown (Neutral Grip)
2 Sets
12 Reps
3A
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
3B
Chest Supported Row (Machine)
2 Sets
12 Reps
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
5A
Decline Crunch
3 Sets
24 Reps
5B
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Hip Thrust (Barbell)
3 Sets
12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
3
Sumo Squat
3 Sets
12 Reps
4A
Hip Abductor (Machine)
3 Sets
15 Reps
4B
Back Extension (Weighted)
3 Sets
15 Reps
5
Glute Kickback (Cable)
3 Sets
12 Reps
6
Seated Calf Raise
3 Sets
15 Reps
Day 3
1A
Deadlift (Barbell)
3 Sets
8 Reps
2A
Bench Press (Barbell)
3 Sets
8 Reps
2B
Lat Pulldown (Close Grip)
3 Sets
12 Reps
3A
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3B
Wide Grip Lat Pulldown
3 Sets
12 Reps
4A
Chest Fly (Machine)
3 Sets
12 Reps
4B
Seated Row (Cable)
3 Sets
12 Reps
5A
Decline Crunch
3 Sets
24 Reps
5B
Hanging Leg Raise
3 Sets
15 Reps
Day 4
1
Squat (Barbell)
2 Sets
1 Set
12 Reps
8 Reps
2
Walking Lunge (Dumbbell)
3 Sets
12 Reps
3
Leg Press
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Lying Leg Curl
3 Sets
12 Reps
6
Hip Adductor (Machine)
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 5
1A
Bicep Curl (Machine)
3 Sets
12 Reps
1B
Overhead Extension (Dumbbell)
3 Sets
12 Reps
2A
Hammer Curl
3 Sets
12 Reps
2B
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
4
Upright Row (Dumbbell)
3 Sets
12 Reps
5
Plank
3 Sets
1.5 mins
6
Lying Leg Raise
3 Sets
15 Reps