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Upper lower 3/4 day
by Silvijn W.
Program Description
Bulk
Program Overview
Level
Novice
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Mar 25, 2024 07:53
Last Edited
Jun 09, 2024 01:29
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
2
Bent Over Row (Barbell)
3 Sets
6-8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
4
Lat Pulldown
3 Sets
8-10 Reps
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
6
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
7
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Leg Press
3 Sets
10-12 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Standing Calf Raise
3 Sets
10-12 Reps
Day 4
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Leg Curl
3 Sets
10-12 Reps
3
Leg Extension
3 Sets
10-12 Reps
4
Seated Calf Raise
3 Sets
10-15 Reps
Day 3
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
2
Seated Overhead Press (Barbell)
3 Sets
6-8 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
5
Pec Deck (Machine)
2 Sets
10-15 Reps
6
Upright Row (Cable)
2 Sets
10-12 Reps
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
8
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
2
Bent Over Row (Barbell)
3 Sets
6-8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
4
Lat Pulldown
3 Sets
8-10 Reps
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
6
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
7
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Leg Press
3 Sets
10-12 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Standing Calf Raise
3 Sets
10-12 Reps
Day 3
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
2
Seated Overhead Press (Barbell)
3 Sets
6-8 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
5
Pec Deck (Machine)
2 Sets
10-15 Reps
6
Upright Row (Cable)
2 Sets
10-12 Reps
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
8
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
Day 4
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Leg Curl
3 Sets
10-12 Reps
3
Leg Extension
3 Sets
10-12 Reps
4
Seated Calf Raise
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
2
Bent Over Row (Barbell)
3 Sets
6-8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
4
Lat Pulldown
3 Sets
8-10 Reps
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
6
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
7
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Leg Press
3 Sets
10-12 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Standing Calf Raise
3 Sets
10-12 Reps
Day 3
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
2
Seated Overhead Press (Barbell)
3 Sets
6-8 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
5
Pec Deck (Machine)
2 Sets
10-15 Reps
6
Upright Row (Cable)
2 Sets
10-12 Reps
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
8
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
Day 4
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Leg Curl
3 Sets
10-12 Reps
3
Leg Extension
3 Sets
10-12 Reps
4
Seated Calf Raise
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
2
Bent Over Row (Barbell)
3 Sets
6-8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
4
Lat Pulldown
3 Sets
8-10 Reps
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
6
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
7
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Leg Press
3 Sets
10-12 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Standing Calf Raise
3 Sets
10-12 Reps
Day 3
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
2
Seated Overhead Press (Barbell)
3 Sets
6-8 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
5
Pec Deck (Machine)
2 Sets
10-15 Reps
6
Upright Row (Cable)
2 Sets
10-12 Reps
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
8
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
Day 4
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Leg Curl
3 Sets
10-12 Reps
3
Leg Extension
3 Sets
10-12 Reps
4
Seated Calf Raise
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
2
Bent Over Row (Barbell)
3 Sets
6-8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
4
Lat Pulldown
3 Sets
8-10 Reps
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
6
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
7
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Leg Press
3 Sets
10-12 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Standing Calf Raise
3 Sets
10-12 Reps
Day 3
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
2
Seated Overhead Press (Barbell)
3 Sets
6-8 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
5
Pec Deck (Machine)
2 Sets
10-15 Reps
6
Upright Row (Cable)
2 Sets
10-12 Reps
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
8
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
Day 4
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Leg Curl
3 Sets
10-12 Reps
3
Leg Extension
3 Sets
10-12 Reps
4
Seated Calf Raise
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
2
Bent Over Row (Barbell)
3 Sets
6-8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
4
Lat Pulldown
3 Sets
8-10 Reps
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
6
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
7
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Leg Press
3 Sets
10-12 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Standing Calf Raise
3 Sets
10-12 Reps
Day 3
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
2
Seated Overhead Press (Barbell)
3 Sets
6-8 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
5
Pec Deck (Machine)
2 Sets
10-15 Reps
6
Upright Row (Cable)
2 Sets
10-12 Reps
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
8
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
Day 4
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Leg Curl
3 Sets
10-12 Reps
3
Leg Extension
3 Sets
10-12 Reps
4
Seated Calf Raise
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
2
Bent Over Row (Barbell)
3 Sets
6-8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
4
Lat Pulldown
3 Sets
8-10 Reps
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
6
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
7
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Leg Press
3 Sets
10-12 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Standing Calf Raise
3 Sets
10-12 Reps
Day 3
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
2
Seated Overhead Press (Barbell)
3 Sets
6-8 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
5
Pec Deck (Machine)
2 Sets
10-15 Reps
6
Upright Row (Cable)
2 Sets
10-12 Reps
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
8
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
Day 4
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Leg Curl
3 Sets
10-12 Reps
3
Leg Extension
3 Sets
10-12 Reps
4
Seated Calf Raise
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
2
Bent Over Row (Barbell)
3 Sets
6-8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
4
Lat Pulldown
3 Sets
8-10 Reps
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
6
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
7
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Leg Press
3 Sets
10-12 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Standing Calf Raise
3 Sets
10-12 Reps
Day 3
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
2
Seated Overhead Press (Barbell)
3 Sets
6-8 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
5
Pec Deck (Machine)
2 Sets
10-15 Reps
6
Upright Row (Cable)
2 Sets
10-12 Reps
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
8
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
Day 4
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Leg Curl
3 Sets
10-12 Reps
3
Leg Extension
3 Sets
10-12 Reps
4
Seated Calf Raise
3 Sets
10-15 Reps