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Upper/Lower
by Jack Hutchings
5 athletes joined
Program Description
Bws
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 11, 2024 10:44
Last Edited
May 07, 2024 10:52
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Chest Supported Row (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Chest Fly (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
4
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
6
Bicep Curl (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
@10
7
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Leg Curl
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
3
Leg Extension
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
4
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
@8
5
Standing Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Pull-Up (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
4
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@8
@10
6
Overhead Extension (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
7
Alternating Dumbbell Curl
1 Set
1 Set
12 Reps
12 Reps
@8
@10
Day 4
1
Hip Thrust (Barbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
3
Single Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Seated Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Chest Supported Row (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Chest Fly (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
4
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
6
Bicep Curl (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
@10
7
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Leg Curl
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
3
Leg Extension
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
4
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
@8
5
Standing Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Pull-Up (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
4
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@8
@10
6
Overhead Extension (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
7
Alternating Dumbbell Curl
1 Set
1 Set
12 Reps
12 Reps
@8
@10
Day 4
1
Hip Thrust (Barbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
3
Single Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Seated Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Chest Supported Row (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Chest Fly (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
4
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
6
Bicep Curl (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
@10
7
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Leg Curl
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
3
Leg Extension
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
4
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
@8
5
Standing Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Pull-Up (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
4
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@8
@10
6
Overhead Extension (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
7
Alternating Dumbbell Curl
1 Set
1 Set
12 Reps
12 Reps
@8
@10
Day 4
1
Hip Thrust (Barbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
3
Single Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Seated Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Chest Supported Row (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Chest Fly (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
4
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
6
Bicep Curl (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
@10
7
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Leg Curl
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
3
Leg Extension
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
4
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
@8
5
Standing Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Pull-Up (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
4
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@8
@10
6
Overhead Extension (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
7
Alternating Dumbbell Curl
1 Set
1 Set
12 Reps
12 Reps
@8
@10
Day 4
1
Hip Thrust (Barbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
3
Single Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Seated Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Chest Supported Row (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Chest Fly (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
4
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
6
Bicep Curl (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
@10
7
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Leg Curl
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
3
Leg Extension
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
4
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
@8
5
Standing Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Pull-Up (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
4
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@8
@10
6
Overhead Extension (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
7
Alternating Dumbbell Curl
1 Set
1 Set
12 Reps
12 Reps
@8
@10
Day 4
1
Hip Thrust (Barbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
3
Single Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Seated Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Chest Supported Row (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Chest Fly (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
4
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
6
Bicep Curl (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
@10
7
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Leg Curl
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
3
Leg Extension
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
4
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
@8
5
Standing Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Pull-Up (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
4
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@8
@10
6
Overhead Extension (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
7
Alternating Dumbbell Curl
1 Set
1 Set
12 Reps
12 Reps
@8
@10
Day 4
1
Hip Thrust (Barbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
3
Single Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Seated Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Chest Supported Row (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Chest Fly (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
4
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
6
Bicep Curl (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
@10
7
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Leg Curl
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
3
Leg Extension
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
4
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
@8
5
Standing Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Pull-Up (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
4
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@8
@10
6
Overhead Extension (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
7
Alternating Dumbbell Curl
1 Set
1 Set
12 Reps
12 Reps
@8
@10
Day 4
1
Hip Thrust (Barbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
3
Single Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Seated Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Chest Supported Row (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Chest Fly (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
4
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
6
Bicep Curl (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
@10
7
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Leg Curl
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
3
Leg Extension
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
4
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
@8
5
Standing Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Pull-Up (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
4
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@8
@10
6
Overhead Extension (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
7
Alternating Dumbbell Curl
1 Set
1 Set
12 Reps
12 Reps
@8
@10
Day 4
1
Hip Thrust (Barbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
3
Single Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Seated Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Chest Supported Row (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Chest Fly (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
4
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
6
Bicep Curl (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
@10
7
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Leg Curl
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
3
Leg Extension
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
4
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
@8
5
Standing Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Pull-Up (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
4
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@8
@10
6
Overhead Extension (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
7
Alternating Dumbbell Curl
1 Set
1 Set
12 Reps
12 Reps
@8
@10
Day 4
1
Hip Thrust (Barbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
3
Single Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Seated Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Chest Supported Row (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Chest Fly (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
4
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
6
Bicep Curl (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
@10
7
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Leg Curl
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
3
Leg Extension
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
4
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
@8
5
Standing Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Pull-Up (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
4
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@8
@10
6
Overhead Extension (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
7
Alternating Dumbbell Curl
1 Set
1 Set
12 Reps
12 Reps
@8
@10
Day 4
1
Hip Thrust (Barbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
3
Single Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Seated Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Chest Supported Row (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Chest Fly (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
4
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
6
Bicep Curl (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
@10
7
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Leg Curl
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
3
Leg Extension
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
4
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
@8
5
Standing Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Pull-Up (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
4
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@8
@10
6
Overhead Extension (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
7
Alternating Dumbbell Curl
1 Set
1 Set
12 Reps
12 Reps
@8
@10
Day 4
1
Hip Thrust (Barbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
3
Single Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Seated Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Chest Supported Row (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Chest Fly (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
4
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
6
Bicep Curl (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
@10
7
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Leg Curl
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
3
Leg Extension
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
4
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
@8
5
Standing Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Pull-Up (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
4
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@8
@10
6
Overhead Extension (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
7
Alternating Dumbbell Curl
1 Set
1 Set
12 Reps
12 Reps
@8
@10
Day 4
1
Hip Thrust (Barbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
3
Single Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Seated Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@10