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Upper Lower
by Tom C.
7 athletes joined
Program Description
To hit all muscle groups at least twice a week
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jan 23, 2024 08:55
Last Edited
May 09, 2024 03:04
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Week 1
1 / 8 Weeks
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
2
Deadlift (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
3
Standing Calf Raise
4 Sets
12 Reps
4
One Arm Lateral Raise (Cable)
2 Sets
12 Reps
5
Cable Crunch
2 Sets
12 Reps
6
Lying Leg Raise
2 Sets
12 Reps
Day 1
1
Lat Pulldown
4 Sets
8 Reps
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
5
Bicep Curl (Cable)
2 Sets
12 Reps
6
Tricep Extension (Cable)
2 Sets
12 Reps
Day 2
1
Hip Thrust (Barbell)
3 Sets
10 Reps
2
Squat (Barbell)
3 Sets
6 Reps
3
Leg Curl
2 Sets
12 Reps
4
Leg Extension
2 Sets
12 Reps
5
Hip Abductor (Machine)
2 Sets
15 Reps
6
Cable Crunch
2 Sets
12 Reps
7
Decline Crunch (Weighted)
2 Sets
10 Reps
Day 3
1
Seated Row (Machine)
3 Sets
10 Reps
2
Overhead Press (Barbell)
3 Sets
8 Reps
3
Face Pull
2 Sets
10 Reps
4
Bench Press (Dumbbell)
3 Sets
8 Reps
5
Spider Curl
2 Sets
1 Set
12 Reps
6
Tricep Extension (Dumbbell)
2 Sets
12 Reps
Day 1
1
Lat Pulldown
4 Sets
8 Reps
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
5
Bicep Curl (Cable)
2 Sets
12 Reps
6
Tricep Extension (Cable)
2 Sets
12 Reps
Day 2
1
Hip Thrust (Barbell)
3 Sets
10 Reps
2
Squat (Barbell)
3 Sets
6 Reps
3
Leg Curl
2 Sets
12 Reps
4
Leg Extension
2 Sets
12 Reps
5
Hip Abductor (Machine)
2 Sets
15 Reps
6
Cable Crunch
2 Sets
12 Reps
7
Decline Crunch (Weighted)
2 Sets
10 Reps
Day 3
1
Seated Row (Machine)
3 Sets
10 Reps
2
Overhead Press (Barbell)
3 Sets
8 Reps
3
Face Pull
2 Sets
10 Reps
4
Chest Fly (Machine)
3 Sets
12 Reps
5
Spider Curl
2 Sets
1 Set
12 Reps
6
Tricep Extension (Dumbbell)
2 Sets
12 Reps
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
2
Deadlift (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
3
Standing Calf Raise
4 Sets
12 Reps
4
One Arm Lateral Raise (Cable)
2 Sets
12 Reps
5
Cable Crunch
2 Sets
12 Reps
6
Lying Leg Raise
2 Sets
12 Reps
Day 1
1
Lat Pulldown
4 Sets
8 Reps
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
5
Bicep Curl (Cable)
2 Sets
12 Reps
6
Tricep Extension (Cable)
2 Sets
12 Reps
Day 2
1
Hip Thrust (Barbell)
3 Sets
10 Reps
2
Squat (Barbell)
3 Sets
6 Reps
3
Leg Curl
2 Sets
12 Reps
4
Leg Extension
2 Sets
12 Reps
5
Hip Abductor (Machine)
2 Sets
15 Reps
6
Cable Crunch
2 Sets
12 Reps
7
Decline Crunch (Weighted)
2 Sets
10 Reps
Day 3
1
Seated Row (Machine)
3 Sets
10 Reps
2
Overhead Press (Barbell)
3 Sets
8 Reps
3
Face Pull
2 Sets
10 Reps
4
Chest Fly (Machine)
3 Sets
12 Reps
5
Spider Curl
2 Sets
1 Set
12 Reps
6
Tricep Extension (Dumbbell)
2 Sets
12 Reps
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
2
Deadlift (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
3
Standing Calf Raise
4 Sets
12 Reps
4
One Arm Lateral Raise (Cable)
2 Sets
12 Reps
5
Cable Crunch
2 Sets
12 Reps
6
Lying Leg Raise
2 Sets
12 Reps
Day 1
1
Lat Pulldown
4 Sets
8 Reps
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
5
Bicep Curl (Cable)
2 Sets
12 Reps
6
Tricep Extension (Cable)
2 Sets
12 Reps
Day 2
1
Hip Thrust (Barbell)
3 Sets
10 Reps
2
Squat (Barbell)
3 Sets
6 Reps
3
Leg Curl
2 Sets
12 Reps
4
Leg Extension
2 Sets
12 Reps
5
Hip Abductor (Machine)
2 Sets
15 Reps
6
Cable Crunch
2 Sets
12 Reps
7
Decline Crunch (Weighted)
2 Sets
10 Reps
Day 3
1
Seated Row (Machine)
3 Sets
10 Reps
2
Overhead Press (Barbell)
3 Sets
8 Reps
3
Face Pull
2 Sets
10 Reps
4
Chest Fly (Machine)
3 Sets
12 Reps
5
Spider Curl
2 Sets
1 Set
12 Reps
6
Tricep Extension (Dumbbell)
2 Sets
12 Reps
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
2
Deadlift (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
3
Standing Calf Raise
4 Sets
12 Reps
4
One Arm Lateral Raise (Cable)
2 Sets
12 Reps
5
Cable Crunch
2 Sets
12 Reps
6
Lying Leg Raise
2 Sets
12 Reps
Day 1
1
Lat Pulldown
4 Sets
8 Reps
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
5
Bicep Curl (Cable)
2 Sets
12 Reps
6
Tricep Extension (Cable)
2 Sets
12 Reps
Day 2
1
Hip Thrust (Barbell)
3 Sets
10 Reps
2
Squat (Barbell)
3 Sets
6 Reps
3
Leg Curl
2 Sets
12 Reps
4
Leg Extension
2 Sets
12 Reps
5
Hip Abductor (Machine)
2 Sets
15 Reps
6
Cable Crunch
2 Sets
12 Reps
7
Decline Crunch (Weighted)
2 Sets
10 Reps
Day 3
1
Seated Row (Machine)
3 Sets
10 Reps
2
Overhead Press (Barbell)
3 Sets
8 Reps
3
Face Pull
2 Sets
10 Reps
4
Chest Fly (Machine)
3 Sets
12 Reps
5
Spider Curl
2 Sets
1 Set
12 Reps
6
Tricep Extension (Dumbbell)
2 Sets
12 Reps
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
2
Deadlift (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
3
Standing Calf Raise
4 Sets
12 Reps
4
One Arm Lateral Raise (Cable)
2 Sets
12 Reps
5
Cable Crunch
2 Sets
12 Reps
6
Lying Leg Raise
2 Sets
12 Reps
Day 1
1
Lat Pulldown
4 Sets
8 Reps
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
5
Bicep Curl (Cable)
2 Sets
12 Reps
6
Tricep Extension (Cable)
2 Sets
12 Reps
Day 2
1
Hip Thrust (Barbell)
3 Sets
10 Reps
2
Squat (Barbell)
3 Sets
6 Reps
3
Leg Curl
2 Sets
12 Reps
4
Leg Extension
2 Sets
12 Reps
5
Hip Abductor (Machine)
2 Sets
15 Reps
6
Cable Crunch
2 Sets
12 Reps
7
Decline Crunch (Weighted)
2 Sets
10 Reps
Day 3
1
Seated Row (Machine)
3 Sets
10 Reps
2
Overhead Press (Barbell)
3 Sets
8 Reps
3
Face Pull
2 Sets
10 Reps
4
Chest Fly (Machine)
3 Sets
12 Reps
5
Spider Curl
2 Sets
1 Set
12 Reps
6
Tricep Extension (Dumbbell)
2 Sets
12 Reps
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
2
Deadlift (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
3
Standing Calf Raise
4 Sets
12 Reps
4
One Arm Lateral Raise (Cable)
2 Sets
12 Reps
5
Cable Crunch
2 Sets
12 Reps
6
Lying Leg Raise
2 Sets
12 Reps
Day 1
1
Lat Pulldown
4 Sets
8 Reps
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
5
Bicep Curl (Cable)
2 Sets
12 Reps
6
Tricep Extension (Cable)
2 Sets
12 Reps
Day 2
1
Hip Thrust (Barbell)
3 Sets
10 Reps
2
Squat (Barbell)
3 Sets
6 Reps
3
Leg Curl
2 Sets
12 Reps
4
Leg Extension
2 Sets
12 Reps
5
Hip Abductor (Machine)
2 Sets
15 Reps
6
Cable Crunch
2 Sets
12 Reps
7
Decline Crunch (Weighted)
2 Sets
10 Reps
Day 3
1
Seated Row (Machine)
3 Sets
10 Reps
2
Overhead Press (Barbell)
3 Sets
8 Reps
3
Face Pull
2 Sets
10 Reps
4
Chest Fly (Machine)
3 Sets
12 Reps
5
Spider Curl
2 Sets
1 Set
12 Reps
6
Tricep Extension (Dumbbell)
2 Sets
12 Reps
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
2
Deadlift (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
3
Standing Calf Raise
4 Sets
12 Reps
4
One Arm Lateral Raise (Cable)
2 Sets
12 Reps
5
Cable Crunch
2 Sets
12 Reps
6
Lying Leg Raise
2 Sets
12 Reps
Day 1
1
Lat Pulldown
4 Sets
8 Reps
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
5
Bicep Curl (Cable)
2 Sets
12 Reps
6
Tricep Extension (Cable)
2 Sets
12 Reps
Day 2
1
Hip Thrust (Barbell)
3 Sets
10 Reps
2
Squat (Barbell)
3 Sets
6 Reps
3
Leg Curl
2 Sets
12 Reps
4
Leg Extension
2 Sets
12 Reps
5
Hip Abductor (Machine)
2 Sets
15 Reps
6
Cable Crunch
2 Sets
12 Reps
7
Decline Crunch (Weighted)
2 Sets
10 Reps
Day 3
1
Seated Row (Machine)
3 Sets
10 Reps
2
Overhead Press (Barbell)
3 Sets
8 Reps
3
Face Pull
2 Sets
10 Reps
4
Chest Fly (Machine)
3 Sets
12 Reps
5
Spider Curl
2 Sets
1 Set
12 Reps
6
Tricep Extension (Dumbbell)
2 Sets
12 Reps
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
2
Deadlift (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
3
Standing Calf Raise
4 Sets
12 Reps
4
One Arm Lateral Raise (Cable)
2 Sets
12 Reps
5
Cable Crunch
2 Sets
12 Reps
6
Lying Leg Raise
2 Sets
12 Reps