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Upper-Lower
by Jacob B.
Program Description
Improve physique
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
10 minutes
Created
Feb 08, 2024 12:16
Last Edited
May 07, 2024 10:41
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Week 1
1 / 4 Weeks
Day 1
1
Hanging Leg Raise
1 Set
2
Decline Crunch (Weighted)
1 Set
3
Side Crunch (Cable)
1 Set
Day 2
1
Bench Press (Barbell)
1 Set
2
Dip (Weighted)
1 Set
3
Bicep Curl (Barbell)
1 Set
Day 3
1
Squat (Barbell)
1 Set
2
Leg Extension
1 Set
3
Leg Press (45 Degrees)
1 Set
Day 4
1
Underhand Lat Pulldown
1 Set
2
Bent Over Row (Barbell)
1 Set
3
Good Morning
1 Set
Day 1
1
Hanging Leg Raise
1 Set
2
Decline Crunch (Weighted)
1 Set
3
Side Crunch (Cable)
1 Set
Day 2
1
Bench Press (Barbell)
1 Set
2
Dip (Weighted)
1 Set
3
Bicep Curl (Barbell)
1 Set
Day 3
1
Squat (Barbell)
1 Set
2
Leg Extension
1 Set
3
Leg Press (45 Degrees)
1 Set
Day 4
1
Underhand Lat Pulldown
1 Set
2
Bent Over Row (Barbell)
1 Set
3
Good Morning
1 Set
Day 1
1
Hanging Leg Raise
1 Set
2
Decline Crunch (Weighted)
1 Set
3
Side Crunch (Cable)
1 Set
Day 2
1
Bench Press (Barbell)
1 Set
2
Dip (Weighted)
1 Set
3
Bicep Curl (Barbell)
1 Set
Day 3
1
Squat (Barbell)
1 Set
2
Leg Extension
1 Set
3
Leg Press (45 Degrees)
1 Set
Day 4
1
Underhand Lat Pulldown
1 Set
2
Bent Over Row (Barbell)
1 Set
3
Good Morning
1 Set
Day 1
1
Hanging Leg Raise
1 Set
2
Decline Crunch (Weighted)
1 Set
3
Side Crunch (Cable)
1 Set
Day 2
1
Bench Press (Barbell)
1 Set
2
Dip (Weighted)
1 Set
3
Bicep Curl (Barbell)
1 Set
Day 3
1
Squat (Barbell)
1 Set
2
Leg Extension
1 Set
3
Leg Press (45 Degrees)
1 Set
Day 4
1
Underhand Lat Pulldown
1 Set
2
Bent Over Row (Barbell)
1 Set
3
Good Morning
1 Set