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Upper Lower
by Aoidhan G.
Program Description
Strength and size
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Mar 05, 2024 05:11
Last Edited
May 07, 2024 10:38
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Week 1
1 / 12 Weeks
Day 3
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Dip (Bodyweight)
3 Sets
4
Chin-Up (Bodyweight)
3 Sets
5
Incline Bench Press (Barbell)
3 Sets
6
Bent Over Row (Barbell)
3 Sets
7
Lateral Raise (Dumbbell)
4 Sets
8
Bicep Curl (Barbell)
3 Sets
10
Skull Crusher
3 Sets
Day 1
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Lateral Raise (Dumbbell)
5 Sets
4
Bench Press (Barbell)
3 Sets
5
Dumbbell Row
3 Sets
6
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
7
Bicep Curl (Dumbbell)
3 Sets
8
Overhead Tricep Extension (Cable)
3 Sets
Day 4
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Deadlift (Barbell)
2 Sets
4
Hack Squat
3 Sets
5
Hamstring Curl
3 Sets
6
Front Squat (Barbell)
3 Sets
Day 2
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Deadlift (Barbell)
2 Sets
4
Hack Squat
3 Sets
5
Hamstring Curl
3 Sets
6
Front Squat (Barbell)
3 Sets
Day 1
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Lateral Raise (Dumbbell)
5 Sets
4
Bench Press (Barbell)
3 Sets
5
Dumbbell Row
3 Sets
6
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
7
Bicep Curl (Dumbbell)
3 Sets
8
Overhead Tricep Extension (Cable)
3 Sets
Day 2
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Deadlift (Barbell)
2 Sets
4
Hack Squat
3 Sets
5
Hamstring Curl
3 Sets
6
Front Squat (Barbell)
3 Sets
Day 3
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Dip (Bodyweight)
3 Sets
4
Chin-Up (Bodyweight)
3 Sets
5
Incline Bench Press (Barbell)
3 Sets
6
Bent Over Row (Barbell)
3 Sets
7
Lateral Raise (Dumbbell)
4 Sets
8
Bicep Curl (Barbell)
3 Sets
10
Skull Crusher
3 Sets
Day 4
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Deadlift (Barbell)
2 Sets
4
Hack Squat
3 Sets
5
Hamstring Curl
3 Sets
6
Front Squat (Barbell)
3 Sets
Day 1
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Lateral Raise (Dumbbell)
5 Sets
4
Bench Press (Barbell)
3 Sets
5
Dumbbell Row
3 Sets
6
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
7
Bicep Curl (Dumbbell)
3 Sets
8
Overhead Tricep Extension (Cable)
3 Sets
Day 2
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Deadlift (Barbell)
2 Sets
4
Hack Squat
3 Sets
5
Hamstring Curl
3 Sets
6
Front Squat (Barbell)
3 Sets
Day 3
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Dip (Bodyweight)
3 Sets
4
Chin-Up (Bodyweight)
3 Sets
5
Incline Bench Press (Barbell)
3 Sets
6
Bent Over Row (Barbell)
3 Sets
7
Lateral Raise (Dumbbell)
4 Sets
8
Bicep Curl (Barbell)
3 Sets
10
Skull Crusher
3 Sets
Day 4
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Deadlift (Barbell)
2 Sets
4
Hack Squat
3 Sets
5
Hamstring Curl
3 Sets
6
Front Squat (Barbell)
3 Sets
Day 1
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Lateral Raise (Dumbbell)
5 Sets
4
Bench Press (Barbell)
3 Sets
5
Dumbbell Row
3 Sets
6
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
7
Bicep Curl (Dumbbell)
3 Sets
8
Overhead Tricep Extension (Cable)
3 Sets
Day 2
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Deadlift (Barbell)
2 Sets
4
Hack Squat
3 Sets
5
Hamstring Curl
3 Sets
6
Front Squat (Barbell)
3 Sets
Day 3
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Dip (Bodyweight)
3 Sets
4
Chin-Up (Bodyweight)
3 Sets
5
Incline Bench Press (Barbell)
3 Sets
6
Bent Over Row (Barbell)
3 Sets
7
Lateral Raise (Dumbbell)
4 Sets
8
Bicep Curl (Barbell)
3 Sets
10
Skull Crusher
3 Sets
Day 4
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Deadlift (Barbell)
2 Sets
4
Hack Squat
3 Sets
5
Hamstring Curl
3 Sets
6
Front Squat (Barbell)
3 Sets
Day 1
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Lateral Raise (Dumbbell)
5 Sets
4
Bench Press (Barbell)
3 Sets
5
Dumbbell Row
3 Sets
6
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
7
Bicep Curl (Dumbbell)
3 Sets
8
Overhead Tricep Extension (Cable)
3 Sets
Day 2
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Deadlift (Barbell)
2 Sets
4
Hack Squat
3 Sets
5
Hamstring Curl
3 Sets
6
Front Squat (Barbell)
3 Sets
Day 3
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Dip (Bodyweight)
3 Sets
4
Chin-Up (Bodyweight)
3 Sets
5
Incline Bench Press (Barbell)
3 Sets
6
Bent Over Row (Barbell)
3 Sets
7
Lateral Raise (Dumbbell)
4 Sets
8
Bicep Curl (Barbell)
3 Sets
10
Skull Crusher
3 Sets
Day 4
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Deadlift (Barbell)
2 Sets
4
Hack Squat
3 Sets
5
Hamstring Curl
3 Sets
6
Front Squat (Barbell)
3 Sets
Day 1
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Lateral Raise (Dumbbell)
5 Sets
4
Bench Press (Barbell)
3 Sets
5
Dumbbell Row
3 Sets
6
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
7
Bicep Curl (Dumbbell)
3 Sets
8
Overhead Tricep Extension (Cable)
3 Sets
Day 2
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Deadlift (Barbell)
2 Sets
4
Hack Squat
3 Sets
5
Hamstring Curl
3 Sets
6
Front Squat (Barbell)
3 Sets
Day 3
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Dip (Bodyweight)
3 Sets
4
Chin-Up (Bodyweight)
3 Sets
5
Incline Bench Press (Barbell)
3 Sets
6
Bent Over Row (Barbell)
3 Sets
7
Lateral Raise (Dumbbell)
4 Sets
8
Bicep Curl (Barbell)
3 Sets
10
Skull Crusher
3 Sets
Day 4
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Deadlift (Barbell)
2 Sets
4
Hack Squat
3 Sets
5
Hamstring Curl
3 Sets
6
Front Squat (Barbell)
3 Sets
Day 1
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Lateral Raise (Dumbbell)
5 Sets
4
Bench Press (Barbell)
3 Sets
5
Dumbbell Row
3 Sets
6
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
7
Bicep Curl (Dumbbell)
3 Sets
8
Overhead Tricep Extension (Cable)
3 Sets
Day 2
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Deadlift (Barbell)
2 Sets
4
Hack Squat
3 Sets
5
Hamstring Curl
3 Sets
6
Front Squat (Barbell)
3 Sets
Day 3
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Dip (Bodyweight)
3 Sets
4
Chin-Up (Bodyweight)
3 Sets
5
Incline Bench Press (Barbell)
3 Sets
6
Bent Over Row (Barbell)
3 Sets
7
Lateral Raise (Dumbbell)
4 Sets
8
Bicep Curl (Barbell)
3 Sets
10
Skull Crusher
3 Sets
Day 4
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Deadlift (Barbell)
2 Sets
4
Hack Squat
3 Sets
5
Hamstring Curl
3 Sets
6
Front Squat (Barbell)
3 Sets
Day 1
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Lateral Raise (Dumbbell)
5 Sets
4
Bench Press (Barbell)
3 Sets
5
Dumbbell Row
3 Sets
6
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
7
Bicep Curl (Dumbbell)
3 Sets
8
Overhead Tricep Extension (Cable)
3 Sets
Day 2
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Deadlift (Barbell)
2 Sets
4
Hack Squat
3 Sets
5
Hamstring Curl
3 Sets
6
Front Squat (Barbell)
3 Sets
Day 3
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Dip (Bodyweight)
3 Sets
4
Chin-Up (Bodyweight)
3 Sets
5
Incline Bench Press (Barbell)
3 Sets
6
Bent Over Row (Barbell)
3 Sets
7
Lateral Raise (Dumbbell)
4 Sets
8
Bicep Curl (Barbell)
3 Sets
10
Skull Crusher
3 Sets
Day 4
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Deadlift (Barbell)
2 Sets
4
Hack Squat
3 Sets
5
Hamstring Curl
3 Sets
6
Front Squat (Barbell)
3 Sets
Day 1
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Lateral Raise (Dumbbell)
5 Sets
4
Bench Press (Barbell)
3 Sets
5
Dumbbell Row
3 Sets
6
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
7
Bicep Curl (Dumbbell)
3 Sets
8
Overhead Tricep Extension (Cable)
3 Sets
Day 2
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Deadlift (Barbell)
2 Sets
4
Hack Squat
3 Sets
5
Hamstring Curl
3 Sets
6
Front Squat (Barbell)
3 Sets
Day 3
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Dip (Bodyweight)
3 Sets
4
Chin-Up (Bodyweight)
3 Sets
5
Incline Bench Press (Barbell)
3 Sets
6
Bent Over Row (Barbell)
3 Sets
7
Lateral Raise (Dumbbell)
4 Sets
8
Bicep Curl (Barbell)
3 Sets
10
Skull Crusher
3 Sets
Day 4
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Deadlift (Barbell)
2 Sets
4
Hack Squat
3 Sets
5
Hamstring Curl
3 Sets
6
Front Squat (Barbell)
3 Sets
Day 1
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Lateral Raise (Dumbbell)
5 Sets
4
Bench Press (Barbell)
3 Sets
5
Dumbbell Row
3 Sets
6
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
7
Bicep Curl (Dumbbell)
3 Sets
8
Overhead Tricep Extension (Cable)
3 Sets
Day 2
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Deadlift (Barbell)
2 Sets
4
Hack Squat
3 Sets
5
Hamstring Curl
3 Sets
6
Front Squat (Barbell)
3 Sets
Day 3
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Dip (Bodyweight)
3 Sets
4
Chin-Up (Bodyweight)
3 Sets
5
Incline Bench Press (Barbell)
3 Sets
6
Bent Over Row (Barbell)
3 Sets
7
Lateral Raise (Dumbbell)
4 Sets
8
Bicep Curl (Barbell)
3 Sets
10
Skull Crusher
3 Sets
Day 4
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Deadlift (Barbell)
2 Sets
4
Hack Squat
3 Sets
5
Hamstring Curl
3 Sets
6
Front Squat (Barbell)
3 Sets
Day 1
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Lateral Raise (Dumbbell)
5 Sets
4
Bench Press (Barbell)
3 Sets
5
Dumbbell Row
3 Sets
6
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
7
Bicep Curl (Dumbbell)
3 Sets
8
Overhead Tricep Extension (Cable)
3 Sets
Day 2
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Deadlift (Barbell)
2 Sets
4
Hack Squat
3 Sets
5
Hamstring Curl
3 Sets
6
Front Squat (Barbell)
3 Sets
Day 3
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Dip (Bodyweight)
3 Sets
4
Chin-Up (Bodyweight)
3 Sets
5
Incline Bench Press (Barbell)
3 Sets
6
Bent Over Row (Barbell)
3 Sets
7
Lateral Raise (Dumbbell)
4 Sets
8
Bicep Curl (Barbell)
3 Sets
10
Skull Crusher
3 Sets
Day 4
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Deadlift (Barbell)
2 Sets
4
Hack Squat
3 Sets
5
Hamstring Curl
3 Sets
6
Front Squat (Barbell)
3 Sets
Day 1
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Lateral Raise (Dumbbell)
5 Sets
4
Bench Press (Barbell)
3 Sets
5
Dumbbell Row
3 Sets
6
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
7
Bicep Curl (Dumbbell)
3 Sets
8
Overhead Tricep Extension (Cable)
3 Sets
Day 2
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Deadlift (Barbell)
2 Sets
4
Hack Squat
3 Sets
5
Hamstring Curl
3 Sets
6
Front Squat (Barbell)
3 Sets
Day 3
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Dip (Bodyweight)
3 Sets
4
Chin-Up (Bodyweight)
3 Sets
5
Incline Bench Press (Barbell)
3 Sets
6
Bent Over Row (Barbell)
3 Sets
7
Lateral Raise (Dumbbell)
4 Sets
8
Bicep Curl (Barbell)
3 Sets
10
Skull Crusher
3 Sets
Day 4
1
Standing Calf Raise
3 Sets
2
Tib Raise
3 Sets
3
Deadlift (Barbell)
2 Sets
4
Hack Squat
3 Sets
5
Hamstring Curl
3 Sets
6
Front Squat (Barbell)
3 Sets