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Upper Lower
by Philip M.
4.0
(1 rating)
Program Description
Linear Upper Lower Program Powerbuilding Program for Lifters with 0-2 years experience or somebody coming back from a break from lifting (which is what I am doing--coming back off a year layoff) More geared for hypertrophy than strength but ideally develops both. There are two uppers and two Lowers each week. One Upper is more hypertrophy oriented, the other is more power oriented. The same split applies to the two lower workouts. In terms of modification, I don't intend to follow my own program exactly as I plan to make two substitutions on lower days 1. Front Squats are hard for me so I will substitute with a quad focused squatting motion, in my case, I am going to use a hack squat machine 2. Good Mornings are a bit awkward for me so I do them on a Smith Machine rather than use a barbell The reason I put Barbell Front Squat and Barbell Good Morning is because in some ways those are prototypical exercises for the movement pattern I am thinking of, even if I don't like performing those particular exercises myself. I am all for making modifications in terms of exercise selection as long as you keep the movement pattern similar. As you can see from my own two modifications, I am not even strictly following my own program.
Program Overview
Level
Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
May 26, 2024 01:45
Last Edited
May 29, 2024 11:26
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
12 Reps
@6
2
Lat Pulldown
3 Sets
12 Reps
@7
3
Chest Fly (Machine)
3 Sets
20 Reps
@7
4
Military Press (Barbell)
3 Sets
10 Reps
@6
5
T-Bar Row
3 Sets
12 Reps
@7
6
Bicep Curl (Cable)
3 Sets
12 Reps
@7
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
8
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
9
Reverse Pec Deck
3 Sets
15 Reps
@7
10
Decline Sit Up (Bodyweight)
3 Sets
@7
Day 2
1
Squat (Barbell)
3 Sets
12 Reps
@6
2
Seated Hamstring Curl
3 Sets
15 Reps
@6
3
Front Squat (Barbell)
3 Sets
12 Reps
@6
4
Lying Leg Curl
3 Sets
12 Reps
@6
5
Leg Extension
3 Sets
12 Reps
@6
6
Standing Calf Raise
3 Sets
20 Reps
@7
Day 3
1
Bench Press (Barbell)
3 Sets
5 Reps
@7
2
Lat Pulldown
3 Sets
7 Reps
@7
3
Military Press (Barbell)
3 Sets
5 Reps
@7
4
T-Bar Row
3 Sets
7 Reps
@7
5
Preacher Curl (Barbell)
3 Sets
8 Reps
@6
6
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@7
7
Decline Sit Up (Bodyweight)
3 Sets
@7
Day 4
1
Deadlift (Barbell)
2 Sets
5 Reps
@7
2
Squat (Barbell)
2 Sets
5 Reps
@7
3
Good Morning
2 Sets
5 Reps
@7
4
Front Squat (Barbell)
2 Sets
5 Reps
@7
5
Seated Hamstring Curl
2 Sets
8 Reps
@7
6
Step-Up (Weighted)
2 Sets
8 Reps
@6
7
Standing Hamstring Curl
2 Sets
8 Reps
@7
8
Leg Extension
2 Sets
8 Reps
@7
9
Lying Leg Curl
2 Sets
8 Reps
@7
10
Standing Calf Raise
2 Sets
12 Reps
@7
11
Seated Calf Raise
2 Sets
12 Reps
@7
Day 1
1
Bench Press (Dumbbell)
3 Sets
12 Reps
@6
2
Lat Pulldown
3 Sets
12 Reps
@7
3
Chest Fly (Machine)
3 Sets
20 Reps
@7
4
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6
5
T-Bar Row
3 Sets
12 Reps
@7
6
Bicep Curl (Cable)
3 Sets
12 Reps
@6
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
8
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
9
Reverse Pec Deck
3 Sets
15 Reps
@7
10
Decline Sit Up (Bodyweight)
3 Sets
@7
Day 2
1
Front Squat (Barbell)
3 Sets
12 Reps
@6
2
Seated Hamstring Curl
3 Sets
15 Reps
@6
3
Squat (Barbell)
3 Sets
12 Reps
@6
4
Lying Leg Curl
3 Sets
12 Reps
5
Leg Extension
3 Sets
12 Reps
@6
6
Standing Calf Raise
3 Sets
20 Reps
@7
Day 3
1
Bench Press (Barbell)
3 Sets
5 Reps
@7
2
Lat Pulldown
3 Sets
7 Reps
@7
3
Military Press (Barbell)
3 Sets
5 Reps
@7
4
T-Bar Row
3 Sets
7 Reps
@7
5
Preacher Curl (Barbell)
3 Sets
8 Reps
@6
6
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@7
7
Decline Sit Up (Bodyweight)
3 Sets
@7
Day 4
1
Deadlift (Barbell)
2 Sets
5 Reps
@7
2
Squat (Barbell)
2 Sets
5 Reps
@7
3
Good Morning
2 Sets
5 Reps
@7
4
Front Squat (Barbell)
2 Sets
5 Reps
@7
5
Seated Hamstring Curl
2 Sets
8 Reps
@7
6
Step-Up (Weighted)
2 Sets
8 Reps
@7
7
Standing Hamstring Curl
2 Sets
8 Reps
@7
8
Standing Calf Raise
2 Sets
12 Reps
@7
9
Seated Calf Raise
2 Sets
12 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
12 Reps
@6
2
Lat Pulldown
3 Sets
12 Reps
@7
3
Chest Fly (Machine)
3 Sets
20 Reps
@7
4
Military Press (Barbell)
3 Sets
10 Reps
@6
5
T-Bar Row
3 Sets
12 Reps
@7
6
Bicep Curl (Cable)
3 Sets
12 Reps
@7
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
8
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
9
Reverse Pec Deck
3 Sets
15 Reps
@7
10
Decline Sit Up (Bodyweight)
3 Sets
@7
Day 2
1
Squat (Barbell)
3 Sets
12 Reps
@6
2
Seated Hamstring Curl
3 Sets
15 Reps
@6
3
Front Squat (Barbell)
3 Sets
12 Reps
@6
4
Lying Leg Curl
3 Sets
12 Reps
@6
5
Leg Extension
3 Sets
12 Reps
@6
6
Standing Calf Raise
3 Sets
20 Reps
@7
Day 3
1
Bench Press (Barbell)
3 Sets
5 Reps
@7
2
Lat Pulldown
3 Sets
7 Reps
@7
3
Military Press (Barbell)
3 Sets
5 Reps
@7
4
T-Bar Row
3 Sets
7 Reps
@7
5
Preacher Curl (Barbell)
3 Sets
8 Reps
@6
6
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@7
7
Decline Sit Up (Bodyweight)
3 Sets
@7
Day 4
1
Deadlift (Barbell)
2 Sets
5 Reps
@7
2
Squat (Barbell)
2 Sets
5 Reps
@7
3
Good Morning
2 Sets
5 Reps
@7
4
Front Squat (Barbell)
2 Sets
5 Reps
@7
5
Seated Hamstring Curl
2 Sets
8 Reps
@7
6
Step-Up (Weighted)
2 Sets
8 Reps
@6
7
Standing Hamstring Curl
2 Sets
8 Reps
@7
8
Leg Extension
2 Sets
8 Reps
@7
9
Lying Leg Curl
2 Sets
8 Reps
@7
10
Standing Calf Raise
2 Sets
12 Reps
@7
11
Seated Calf Raise
2 Sets
12 Reps
@7
Day 1
1
Bench Press (Dumbbell)
3 Sets
12 Reps
@6
2
Lat Pulldown
3 Sets
12 Reps
@7
3
Chest Fly (Machine)
3 Sets
20 Reps
@7
4
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6
5
T-Bar Row
3 Sets
12 Reps
@7
6
Bicep Curl (Cable)
3 Sets
12 Reps
@6
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
8
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
9
Reverse Pec Deck
3 Sets
15 Reps
@7
10
Decline Sit Up (Bodyweight)
3 Sets
@7
Day 2
1
Front Squat (Barbell)
3 Sets
12 Reps
@6
2
Seated Hamstring Curl
3 Sets
15 Reps
@6
3
Squat (Barbell)
3 Sets
12 Reps
@6
4
Lying Leg Curl
3 Sets
12 Reps
@6
5
Leg Extension
3 Sets
12 Reps
@6
6
Standing Calf Raise
3 Sets
20 Reps
@7
Day 3
1
Bench Press (Barbell)
3 Sets
5 Reps
@7
2
Lat Pulldown
3 Sets
7 Reps
@7
3
Military Press (Barbell)
3 Sets
5 Reps
@7
4
T-Bar Row
3 Sets
7 Reps
@7
5
Preacher Curl (Barbell)
3 Sets
8 Reps
@6
6
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@7
7
Decline Sit Up (Bodyweight)
3 Sets
@7
Day 4
1
Deadlift (Barbell)
2 Sets
5 Reps
@7
2
Squat (Barbell)
2 Sets
5 Reps
@7
3
Good Morning
2 Sets
5 Reps
@7
4
Front Squat (Barbell)
2 Sets
5 Reps
@7
5
Seated Hamstring Curl
2 Sets
8 Reps
@7
6
Step-Up (Weighted)
2 Sets
8 Reps
@7
7
Standing Hamstring Curl
2 Sets
8 Reps
@7
8
Standing Calf Raise
2 Sets
12 Reps
@7
9
Seated Calf Raise
2 Sets
12 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@7
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Chest Fly (Machine)
3 Sets
15 Reps
@7
4
Military Press (Barbell)
3 Sets
8 Reps
@7
5
T-Bar Row
3 Sets
10 Reps
@8
6
Bicep Curl (Cable)
3 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
9
Reverse Pec Deck
3 Sets
12 Reps
@8
10
Decline Sit Up (Bodyweight)
3 Sets
@8
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@7
2
Seated Hamstring Curl
3 Sets
12 Reps
@7
3
Front Squat (Barbell)
3 Sets
10 Reps
@7
4
Lying Leg Curl
3 Sets
10 Reps
@7
5
Leg Extension
3 Sets
10 Reps
@7
6
Standing Calf Raise
3 Sets
16 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
4 Reps
@7
2
Lat Pulldown
3 Sets
6 Reps
@7
3
Military Press (Barbell)
3 Sets
4 Reps
@7
4
T-Bar Row
3 Sets
6 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
7 Reps
@7
6
Overhead Tricep Extension (Cable)
3 Sets
7 Reps
@7
7
Decline Sit Up (Bodyweight)
3 Sets
@8
Day 4
1
Deadlift (Barbell)
2 Sets
4 Reps
@8
2
Squat (Barbell)
2 Sets
4 Reps
@8
3
Good Morning
2 Sets
5 Reps
@7
4
Front Squat (Barbell)
2 Sets
4 Reps
@8
5
Seated Hamstring Curl
2 Sets
8 Reps
@8
6
Step-Up (Weighted)
2 Sets
7 Reps
@7
7
Standing Hamstring Curl
2 Sets
7 Reps
@8
8
Leg Extension
2 Sets
7 Reps
@7
9
Lying Leg Curl
2 Sets
7 Reps
@7
10
Standing Calf Raise
2 Sets
10 Reps
@8
11
Seated Calf Raise
2 Sets
10 Reps
@8
Day 1
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Chest Fly (Machine)
3 Sets
15 Reps
@7
4
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
5
T-Bar Row
3 Sets
10 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10 Reps
@7
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@7.5
9
Reverse Pec Deck
3 Sets
12 Reps
@7
10
Decline Sit Up (Bodyweight)
3 Sets
@8
Day 2
1
Front Squat (Barbell)
3 Sets
10 Reps
@7
2
Seated Hamstring Curl
3 Sets
12 Reps
@7
3
Squat (Barbell)
3 Sets
10 Reps
@7
4
Lying Leg Curl
3 Sets
10 Reps
@7
5
Leg Extension
3 Sets
10 Reps
@6
6
Standing Calf Raise
3 Sets
16 Reps
@7
Day 3
1
Bench Press (Barbell)
3 Sets
4 Reps
@7
2
Lat Pulldown
3 Sets
6 Reps
@7
3
Military Press (Barbell)
3 Sets
4 Reps
@7
4
T-Bar Row
3 Sets
6 Reps
@7
5
Preacher Curl (Barbell)
3 Sets
7 Reps
@7
6
Overhead Tricep Extension (Cable)
3 Sets
7 Reps
@7
7
Decline Sit Up (Bodyweight)
3 Sets
@8
Day 4
1
Deadlift (Barbell)
2 Sets
4 Reps
@8
2
Good Morning
2 Sets
4 Reps
@7
3
Squat (Barbell)
2 Sets
4 Reps
@8
4
Front Squat (Barbell)
2 Sets
5 Reps
@8
5
Seated Hamstring Curl
2 Sets
7 Reps
@8
6
Step-Up (Weighted)
2 Sets
7 Reps
@8
7
Standing Hamstring Curl
2 Sets
7 Reps
@8
8
Standing Calf Raise
2 Sets
10 Reps
@7
9
Seated Calf Raise
2 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@7
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Chest Fly (Machine)
3 Sets
15 Reps
@7
4
Military Press (Barbell)
3 Sets
8 Reps
@7
5
T-Bar Row
3 Sets
10 Reps
@8
6
Bicep Curl (Cable)
3 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
9
Reverse Pec Deck
3 Sets
12 Reps
@8
10
Decline Sit Up (Bodyweight)
3 Sets
@8
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@7
2
Seated Hamstring Curl
3 Sets
12 Reps
@7
3
Front Squat (Barbell)
3 Sets
10 Reps
@7
4
Lying Leg Curl
3 Sets
10 Reps
@7
5
Leg Extension
3 Sets
10 Reps
@7
6
Standing Calf Raise
3 Sets
16 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
4 Reps
@7
2
Lat Pulldown
3 Sets
4 Reps
@7
3
Military Press (Barbell)
3 Sets
4 Reps
@7
4
T-Bar Row
3 Sets
6 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
7 Reps
@7
6
Overhead Tricep Extension (Cable)
3 Sets
7 Reps
@7
7
Decline Sit Up (Bodyweight)
3 Sets
@8
Day 4
1
Deadlift (Barbell)
2 Sets
4 Reps
@8
2
Squat (Barbell)
2 Sets
4 Reps
@8
3
Good Morning
2 Sets
5 Reps
@7
4
Front Squat (Barbell)
2 Sets
4 Reps
@8
5
Seated Hamstring Curl
2 Sets
8 Reps
@8
6
Step-Up (Weighted)
2 Sets
7 Reps
@7
7
Standing Hamstring Curl
2 Sets
7 Reps
@8
8
Leg Extension
2 Sets
7 Reps
@7
9
Lying Leg Curl
2 Sets
7 Reps
@7
10
Standing Calf Raise
2 Sets
10 Reps
@8
11
Seated Calf Raise
2 Sets
10 Reps
@8
Day 1
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Chest Fly (Machine)
3 Sets
15 Reps
@7
4
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
5
T-Bar Row
3 Sets
10 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10 Reps
@7
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@7.5
9
Reverse Pec Deck
3 Sets
12 Reps
@7
10
Decline Sit Up (Bodyweight)
3 Sets
@8
Day 2
1
Front Squat (Barbell)
3 Sets
10 Reps
@7
2
Seated Hamstring Curl
3 Sets
12 Reps
@7
3
Squat (Barbell)
3 Sets
10 Reps
@7
4
Lying Leg Curl
3 Sets
10 Reps
@7
5
Leg Extension
3 Sets
10 Reps
@6
6
Standing Calf Raise
3 Sets
16 Reps
@7
Day 3
1
Bench Press (Barbell)
3 Sets
4 Reps
@7
2
Lat Pulldown
3 Sets
6 Reps
@7
3
Military Press (Barbell)
3 Sets
4 Reps
@7
4
T-Bar Row
3 Sets
6 Reps
@7
5
Preacher Curl (Barbell)
3 Sets
7 Reps
@7
6
Overhead Tricep Extension (Cable)
3 Sets
7 Reps
@7
7
Decline Sit Up (Bodyweight)
3 Sets
@8
Day 4
1
Deadlift (Barbell)
2 Sets
4 Reps
@8
2
Squat (Barbell)
2 Sets
4 Reps
@8
3
Good Morning
2 Sets
5 Reps
@7
4
Front Squat (Barbell)
2 Sets
4 Reps
@8
5
Seated Hamstring Curl
2 Sets
7 Reps
@8
6
Step-Up (Weighted)
2 Sets
7 Reps
@8
7
Standing Hamstring Curl
2 Sets
7 Reps
@8
8
Standing Calf Raise
2 Sets
10 Reps
@7
9
Seated Calf Raise
2 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
8 Reps
@8
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Military Press (Barbell)
3 Sets
6 Reps
@8
5
T-Bar Row
3 Sets
8 Reps
@8
6
Bicep Curl (Cable)
3 Sets
8 Reps
@8
7
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@8
8
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@8
9
Reverse Pec Deck
3 Sets
10 Reps
@8
10
Decline Sit Up (Bodyweight)
3 Sets
@9
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Seated Hamstring Curl
3 Sets
10 Reps
@8
3
Front Squat (Barbell)
3 Sets
8 Reps
@8
4
Lying Leg Curl
3 Sets
8 Reps
@8
5
Leg Extension
3 Sets
8 Reps
@8
6
Standing Calf Raise
3 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
@8
2
Lat Pulldown
3 Sets
5 Reps
@8
3
Military Press (Barbell)
3 Sets
3 Reps
@8
4
T-Bar Row
3 Sets
5 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
6 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
6 Reps
@8
7
Decline Sit Up (Bodyweight)
3 Sets
@9
Day 4
1
Deadlift (Barbell)
2 Sets
3 Reps
@8
2
Squat (Barbell)
2 Sets
3 Reps
@8
3
Good Morning
2 Sets
5 Reps
@7
4
Front Squat (Barbell)
2 Sets
3 Reps
@8
5
Seated Hamstring Curl
2 Sets
6 Reps
@9
6
Step-Up (Weighted)
2 Sets
6 Reps
@8
7
Standing Hamstring Curl
2 Sets
6 Reps
@8
8
Leg Extension
2 Sets
6 Reps
@8
9
Lying Leg Curl
2 Sets
6 Reps
@8
10
Standing Calf Raise
2 Sets
10 Reps
@9
11
Seated Calf Raise
2 Sets
8 Reps
@9
Day 1
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
8 Reps
@8
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Standing Shoulder Press (Dumbbell)
3 Sets
6 Reps
@8
5
T-Bar Row
3 Sets
8 Reps
@8
6
Bicep Curl (Cable)
3 Sets
8 Reps
@8
7
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@8
8
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@8
9
Reverse Pec Deck
3 Sets
10 Reps
@8
10
Decline Sit Up (Bodyweight)
3 Sets
@9
Day 2
1
Front Squat (Barbell)
3 Sets
8 Reps
@8
2
Seated Hamstring Curl
3 Sets
10 Reps
@8
3
Squat (Barbell)
3 Sets
8 Reps
@8
4
Lying Leg Curl
3 Sets
8 Reps
@8
5
Leg Extension
3 Sets
8 Reps
@7
6
Standing Calf Raise
3 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
@8
2
Lat Pulldown
3 Sets
5 Reps
@8
3
Military Press (Barbell)
3 Sets
3 Reps
@8
4
T-Bar Row
3 Sets
5 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
6 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
6 Reps
@8
7
Decline Sit Up (Bodyweight)
3 Sets
@9
Day 4
1
Deadlift (Barbell)
2 Sets
3 Reps
@9
2
Squat (Barbell)
2 Sets
3 Reps
@9
3
Good Morning
2 Sets
5 Reps
@7
4
Front Squat (Barbell)
2 Sets
3 Reps
@9
5
Seated Hamstring Curl
2 Sets
6 Reps
@8
6
Step-Up (Weighted)
2 Sets
6 Reps
@8
7
Standing Hamstring Curl
2 Sets
6 Reps
@8
8
Standing Calf Raise
2 Sets
10 Reps
@7
9
Seated Calf Raise
2 Sets
8 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
8 Reps
@8
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Military Press (Barbell)
3 Sets
6 Reps
@8
5
T-Bar Row
3 Sets
8 Reps
@8
6
Bicep Curl (Cable)
3 Sets
8 Reps
@8
7
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@8
8
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@8
9
Reverse Pec Deck
3 Sets
10 Reps
@8
10
Decline Sit Up (Bodyweight)
3 Sets
@9
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Seated Hamstring Curl
3 Sets
10 Reps
@8
3
Front Squat (Barbell)
3 Sets
8 Reps
@8
4
Lying Leg Curl
3 Sets
8 Reps
@8
5
Leg Extension
3 Sets
8 Reps
@8
6
Standing Calf Raise
3 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
@8
2
Lat Pulldown
3 Sets
5 Reps
@8
3
Military Press (Barbell)
3 Sets
3 Reps
@8
4
T-Bar Row
3 Sets
5 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
6 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
6 Reps
@8
7
Decline Sit Up (Bodyweight)
3 Sets
@9
Day 4
1
Deadlift (Barbell)
2 Sets
3 Reps
@8
2
Squat (Barbell)
2 Sets
3 Reps
@8
3
Good Morning
2 Sets
5 Reps
@7
4
Front Squat (Barbell)
2 Sets
3 Reps
@8
5
Seated Hamstring Curl
2 Sets
6 Reps
@9
6
Step-Up (Weighted)
2 Sets
6 Reps
@8
7
Standing Hamstring Curl
2 Sets
6 Reps
@8
8
Leg Extension
2 Sets
6 Reps
@8
9
Lying Leg Curl
2 Sets
6 Reps
@8
10
Standing Calf Raise
2 Sets
10 Reps
@9
11
Seated Calf Raise
2 Sets
8 Reps
@9
Day 1
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
8 Reps
@8
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Standing Shoulder Press (Dumbbell)
3 Sets
6 Reps
@8
5
T-Bar Row
3 Sets
8 Reps
@8
6
Bicep Curl (Cable)
3 Sets
8 Reps
@8
7
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@8
8
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@8
9
Reverse Pec Deck
3 Sets
10 Reps
@8
10
Decline Sit Up (Bodyweight)
3 Sets
@9
Day 2
1
Front Squat (Barbell)
3 Sets
8 Reps
@8
2
Seated Hamstring Curl
3 Sets
10 Reps
@8
3
Squat (Barbell)
3 Sets
8 Reps
@8
4
Lying Leg Curl
3 Sets
8 Reps
@8
5
Leg Extension
3 Sets
8 Reps
@7
6
Standing Calf Raise
3 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
@8
2
Lat Pulldown
3 Sets
5 Reps
@8
3
Military Press (Barbell)
3 Sets
3 Reps
@8
4
T-Bar Row
3 Sets
5 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
6 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
6 Reps
@8
7
Decline Sit Up (Bodyweight)
3 Sets
@9
Day 4
1
Deadlift (Barbell)
2 Sets
3 Reps
@9
2
Squat (Barbell)
2 Sets
3 Reps
@9
3
Good Morning
2 Sets
5 Reps
@7
4
Front Squat (Barbell)
2 Sets
3 Reps
@9
5
Seated Hamstring Curl
2 Sets
6 Reps
@8
6
Step-Up (Weighted)
2 Sets
6 Reps
@8
7
Standing Hamstring Curl
2 Sets
6 Reps
@8
8
Standing Calf Raise
2 Sets
10 Reps
@7
9
Seated Calf Raise
2 Sets
8 Reps
@7