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Upper_Lower
by Aleksandr Z.
2 athletes joined
5.0
(1 rating)
Program Description
2 day 2xweek
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
7 weeks
Time Per Workout
70 minutes
Created
Dec 29, 2023 05:53
Last Edited
May 07, 2024 10:46
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Week 1
1 / 7 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Stiff Leg Deadlift
4 Sets
6 Reps
@8
3
Hack Squat
2 Sets
12 Reps
@8
4
Lying Leg Curl
2 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
8 Reps
@8
6
Seated Calf Raise
4 Sets
8 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2
Barbell Row
4 Sets
6 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Lat Pulldown
2 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
6
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@8
7
Chin-Up (Weighted)
2 Sets
10 Reps
@8
8
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@8
9
Alternating Dumbbell Curl
1 Set
12 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Stiff Leg Deadlift
4 Sets
8 Reps
@8
3
Hack Squat
2 Sets
10 Reps
@8
4
Lying Leg Curl
2 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
10 Reps
@8
6
Seated Calf Raise
4 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Pull-Up (Weighted)
4 Sets
8 Reps
@8
3
Cable Crossover
2 Sets
12 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@8
7
Dip (Weighted)
2 Sets
10 Reps
@8
8
Alternating Dumbbell Curl
3 Sets
12 Reps
@8
9
Tricep Rope Push Down (Cable)
1 Set
15 Reps
@8
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Stiff Leg Deadlift
4 Sets
6 Reps
@8
3
Hack Squat
2 Sets
12 Reps
@8
4
Lying Leg Curl
2 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
8 Reps
@8
6
Seated Calf Raise
4 Sets
8 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2
Barbell Row
4 Sets
6 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Lat Pulldown
2 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
6
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@8
7
Chin-Up (Weighted)
2 Sets
10 Reps
@8
8
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@8
9
Alternating Dumbbell Curl
1 Set
12 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Stiff Leg Deadlift
4 Sets
8 Reps
@8
3
Hack Squat
2 Sets
10 Reps
@8
4
Lying Leg Curl
2 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
10 Reps
@8
6
Seated Calf Raise
4 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Pull-Up (Weighted)
4 Sets
8 Reps
@8
3
Cable Crossover
2 Sets
12 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@8
7
Dip (Weighted)
2 Sets
10 Reps
@8
8
Alternating Dumbbell Curl
3 Sets
12 Reps
@8
9
Tricep Rope Push Down (Cable)
1 Set
15 Reps
@8
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Stiff Leg Deadlift
4 Sets
6 Reps
@8
3
Hack Squat
2 Sets
12 Reps
@8
4
Lying Leg Curl
2 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
8 Reps
@8
6
Seated Calf Raise
4 Sets
8 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2
Barbell Row
4 Sets
6 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Lat Pulldown
2 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
6
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@8
7
Chin-Up (Weighted)
2 Sets
10 Reps
@8
8
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@8
9
Alternating Dumbbell Curl
1 Set
12 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Stiff Leg Deadlift
4 Sets
8 Reps
@8
3
Hack Squat
2 Sets
10 Reps
@8
4
Lying Leg Curl
2 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
10 Reps
@8
6
Seated Calf Raise
4 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Pull-Up (Weighted)
4 Sets
8 Reps
@8
3
Cable Crossover
2 Sets
12 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@8
7
Dip (Weighted)
2 Sets
10 Reps
@8
8
Alternating Dumbbell Curl
3 Sets
12 Reps
@8
9
Tricep Rope Push Down (Cable)
1 Set
15 Reps
@8
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Stiff Leg Deadlift
4 Sets
6 Reps
@8
3
Hack Squat
2 Sets
12 Reps
@8
4
Lying Leg Curl
2 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
8 Reps
@8
6
Seated Calf Raise
4 Sets
8 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2
Barbell Row
4 Sets
6 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Lat Pulldown
2 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
6
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@8
7
Chin-Up (Weighted)
2 Sets
10 Reps
@8
8
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@8
9
Alternating Dumbbell Curl
1 Set
12 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Stiff Leg Deadlift
4 Sets
8 Reps
@8
3
Hack Squat
2 Sets
10 Reps
@8
4
Lying Leg Curl
2 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
10 Reps
@8
6
Seated Calf Raise
4 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Pull-Up (Weighted)
4 Sets
8 Reps
@8
3
Cable Crossover
2 Sets
12 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@8
7
Dip (Weighted)
2 Sets
10 Reps
@8
8
Alternating Dumbbell Curl
3 Sets
12 Reps
@8
9
Tricep Rope Push Down (Cable)
1 Set
15 Reps
@8
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Stiff Leg Deadlift
4 Sets
6 Reps
@8
3
Hack Squat
2 Sets
12 Reps
@8
4
Lying Leg Curl
2 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
8 Reps
@8
6
Seated Calf Raise
4 Sets
8 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2
Barbell Row
4 Sets
6 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Lat Pulldown
2 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
6
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@8
7
Chin-Up (Weighted)
2 Sets
10 Reps
@8
8
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@8
9
Alternating Dumbbell Curl
1 Set
12 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Stiff Leg Deadlift
4 Sets
8 Reps
@8
3
Hack Squat
2 Sets
10 Reps
@8
4
Lying Leg Curl
2 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
10 Reps
@8
6
Seated Calf Raise
4 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Pull-Up (Weighted)
4 Sets
8 Reps
@8
3
Cable Crossover
2 Sets
12 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@8
7
Dip (Weighted)
2 Sets
10 Reps
@8
8
Alternating Dumbbell Curl
3 Sets
12 Reps
@8
9
Tricep Rope Push Down (Cable)
1 Set
15 Reps
@8
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Stiff Leg Deadlift
4 Sets
6 Reps
@8
3
Hack Squat
2 Sets
12 Reps
@8
4
Lying Leg Curl
2 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
8 Reps
@8
6
Seated Calf Raise
4 Sets
8 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2
Barbell Row
4 Sets
6 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Lat Pulldown
2 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
6
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@8
7
Chin-Up (Weighted)
2 Sets
10 Reps
@8
8
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@8
9
Alternating Dumbbell Curl
1 Set
12 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Stiff Leg Deadlift
4 Sets
8 Reps
@8
3
Hack Squat
2 Sets
10 Reps
@8
4
Lying Leg Curl
2 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
10 Reps
@8
6
Seated Calf Raise
4 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Pull-Up (Weighted)
4 Sets
8 Reps
@8
3
Cable Crossover
2 Sets
12 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@8
7
Dip (Weighted)
2 Sets
10 Reps
@8
8
Alternating Dumbbell Curl
3 Sets
12 Reps
@8
9
Tricep Rope Push Down (Cable)
1 Set
15 Reps
@8
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Stiff Leg Deadlift
4 Sets
6 Reps
@8
3
Hack Squat
2 Sets
12 Reps
@8
4
Lying Leg Curl
2 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
8 Reps
@8
6
Seated Calf Raise
4 Sets
8 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2
Barbell Row
4 Sets
6 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Lat Pulldown
2 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
6
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@8
7
Chin-Up (Weighted)
2 Sets
10 Reps
@8
8
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@8
9
Alternating Dumbbell Curl
1 Set
12 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Stiff Leg Deadlift
4 Sets
8 Reps
@8
3
Hack Squat
2 Sets
10 Reps
@8
4
Lying Leg Curl
2 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
10 Reps
@8
6
Seated Calf Raise
4 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Pull-Up (Weighted)
4 Sets
8 Reps
@8
3
Cable Crossover
2 Sets
12 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@8
7
Dip (Weighted)
2 Sets
10 Reps
@8
8
Alternating Dumbbell Curl
3 Sets
12 Reps
@8
9
Tricep Rope Push Down (Cable)
1 Set
15 Reps
@8