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UPPER LOWER 3 DAY SPLIT
by LLCOOLK
1 athletes joined
Program Description
3 day a week, upper lower A/B split
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
May 18, 2024 11:33
Last Edited
May 25, 2024 03:29
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Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@9-10
2
Lat Pulldown (Close Grip)
2 Sets
8-10 Reps
@9-10
3
Decline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@9-10
4
Chest Supported Cable Row
2 Sets
8-10 Reps
@9-10
5
Seated Barbell Shoulder Press
2 Sets
8-10 Reps
@9-10
6
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@9-10
Day 2
1
Leg Curl
2 Sets
8-10 Reps
@9-10
2
Leg Extension
2 Sets
10-12 Reps
@9-10
3
Leg Press (45 Degrees)
2 Sets
10-12 Reps
@9-10
4
Straight Leg Calf Raise
3 Sets
10-15 Reps
@9-10
5
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9-10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9-10
2
Underhand Lat Pulldown
2 Sets
8-10 Reps
@9-10
3
Chest Fly (Dumbbell)
2 Sets
10-12 Reps
@9-10
4
Chest Supported Row (Dumbbell)
2 Sets
10-12 Reps
@9-10
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
@9-10
6
Close Grip Bench Press (Smith Machine)
2 Sets
10-15 Reps
@9-10
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9-10
2
Hack Squat
2 Sets
10-12 Reps
@9-10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@9-10
4
Hyperextension
2 Sets
10-12 Reps
@9-10
5
Standing Calf Raise
3 Sets
10-15 Reps
@9-10
6
Hammer Curl
3 Sets
10-15 Reps
@9-10
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@9-10
2
Lat Pulldown (Close Grip)
2 Sets
8-10 Reps
@9-10
3
Decline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@9-10
4
Chest Supported Cable Row
2 Sets
8-10 Reps
@9-10
5
Seated Barbell Shoulder Press
2 Sets
8-10 Reps
@9-10
6
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@9-10
Day 3
1
Leg Curl
2 Sets
8-10 Reps
@9-10
2
Leg Extension
2 Sets
10-12 Reps
@9-10
3
Leg Press (45 Degrees)
2 Sets
10-12 Reps
@9-10
4
Straight Leg Calf Raise
3 Sets
10-15 Reps
@9-10
5
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9-10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9-10
2
Underhand Lat Pulldown
2 Sets
8-10 Reps
@9-10
3
Chest Fly (Dumbbell)
2 Sets
10-12 Reps
@9-10
4
Chest Supported Row (Dumbbell)
2 Sets
10-12 Reps
@9-10
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
@9-10
6
Close Grip Bench Press (Smith Machine)
2 Sets
10-15 Reps
@9-10
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9-10
2
Hack Squat
2 Sets
10-12 Reps
@9-10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@9-10
4
Hyperextension
2 Sets
10-12 Reps
@9-10
5
Standing Calf Raise
3 Sets
10-15 Reps
@9-10
6
Hammer Curl
3 Sets
10-15 Reps
@9-10
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@9-10
2
Lat Pulldown (Close Grip)
2 Sets
8-10 Reps
@9-10
3
Decline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@9-10
4
Chest Supported Cable Row
2 Sets
8-10 Reps
@9-10
5
Seated Barbell Shoulder Press
2 Sets
8-10 Reps
@9-10
6
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@9-10
Day 1
1
Leg Curl
2 Sets
8-10 Reps
@9-10
2
Leg Extension
2 Sets
10-12 Reps
@9-10
3
Leg Press (45 Degrees)
2 Sets
10-12 Reps
@9-10
4
Straight Leg Calf Raise
3 Sets
10-15 Reps
@9-10
5
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9-10
Day 2
1
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9-10
2
Underhand Lat Pulldown
2 Sets
8-10 Reps
@9-10
3
Chest Fly (Dumbbell)
2 Sets
10-12 Reps
@9-10
4
Chest Supported Row (Dumbbell)
2 Sets
10-12 Reps
@9-10
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
@9-10
6
Close Grip Bench Press (Smith Machine)
2 Sets
10-15 Reps
@9-10
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9-10
2
Hack Squat
2 Sets
10-12 Reps
@9-10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@9-10
4
Hyperextension
2 Sets
10-12 Reps
@9-10
5
Standing Calf Raise
3 Sets
10-15 Reps
@9-10
6
Hammer Curl
3 Sets
10-15 Reps
@9-10
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@9-10
2
Lat Pulldown (Close Grip)
2 Sets
8-10 Reps
@9-10
3
Decline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@9-10
4
Chest Supported Cable Row
2 Sets
8-10 Reps
@9-10
5
Seated Barbell Shoulder Press
2 Sets
8-10 Reps
@9-10
6
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@9-10
Day 2
1
Leg Curl
2 Sets
8-10 Reps
@9-10
2
Leg Extension
2 Sets
10-12 Reps
@9-10
3
Leg Press (45 Degrees)
2 Sets
10-12 Reps
@9-10
4
Straight Leg Calf Raise
3 Sets
10-15 Reps
@9-10
5
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9-10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9-10
2
Underhand Lat Pulldown
2 Sets
8-10 Reps
@9-10
3
Chest Fly (Dumbbell)
2 Sets
10-12 Reps
@9-10
4
Chest Supported Row (Dumbbell)
2 Sets
10-12 Reps
@9-10
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
@9-10
6
Close Grip Bench Press (Smith Machine)
2 Sets
10-15 Reps
@9-10
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9-10
2
Hack Squat
2 Sets
10-12 Reps
@9-10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@9-10
4
Hyperextension
2 Sets
10-12 Reps
@9-10
5
Standing Calf Raise
3 Sets
10-15 Reps
@9-10
6
Hammer Curl
3 Sets
10-15 Reps
@9-10
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@9-10
2
Lat Pulldown (Close Grip)
2 Sets
8-10 Reps
@9-10
3
Decline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@9-10
4
Chest Supported Cable Row
2 Sets
8-10 Reps
@9-10
5
Seated Barbell Shoulder Press
2 Sets
8-10 Reps
@9-10
6
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@9-10
Day 3
1
Leg Curl
2 Sets
8-10 Reps
@9-10
2
Leg Extension
2 Sets
10-12 Reps
@9-10
3
Leg Press (45 Degrees)
2 Sets
10-12 Reps
@9-10
4
Straight Leg Calf Raise
3 Sets
10-15 Reps
@9-10
5
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9-10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9-10
2
Underhand Lat Pulldown
2 Sets
8-10 Reps
@9-10
3
Chest Fly (Dumbbell)
2 Sets
10-12 Reps
@9-10
4
Chest Supported Row (Dumbbell)
2 Sets
10-12 Reps
@9-10
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
@9-10
6
Close Grip Bench Press (Smith Machine)
2 Sets
10-15 Reps
@9-10
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9-10
2
Hack Squat
2 Sets
10-12 Reps
@9-10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@9-10
4
Hyperextension
2 Sets
10-12 Reps
@9-10
5
Standing Calf Raise
3 Sets
10-15 Reps
@9-10
6
Hammer Curl
3 Sets
10-15 Reps
@9-10
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@9-10
2
Lat Pulldown (Close Grip)
2 Sets
8-10 Reps
@9-10
3
Decline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@9-10
4
Chest Supported Cable Row
2 Sets
8-10 Reps
@9-10
5
Seated Barbell Shoulder Press
2 Sets
8-10 Reps
@9-10
6
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@9-10
Day 1
1
Leg Curl
2 Sets
8-10 Reps
@9-10
2
Leg Extension
2 Sets
10-12 Reps
@9-10
3
Leg Press (45 Degrees)
2 Sets
10-12 Reps
@9-10
4
Straight Leg Calf Raise
3 Sets
10-15 Reps
@9-10
5
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9-10
Day 2
1
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9-10
2
Underhand Lat Pulldown
2 Sets
8-10 Reps
@9-10
3
Chest Fly (Dumbbell)
2 Sets
10-12 Reps
@9-10
4
Chest Supported Row (Dumbbell)
2 Sets
10-12 Reps
@9-10
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
@9-10
6
Close Grip Bench Press (Smith Machine)
2 Sets
10-15 Reps
@9-10
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9-10
2
Hack Squat
2 Sets
10-12 Reps
@9-10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@9-10
4
Hyperextension
2 Sets
10-12 Reps
@9-10
5
Standing Calf Raise
3 Sets
10-15 Reps
@9-10
6
Hammer Curl
3 Sets
10-15 Reps
@9-10