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Upper, Lower.
by Diego A.
Program Description
Upper-Lower distribution for 4 days per week, giving priority, with heavier lifts, to a muscle group per session: - Upper 1: heavier chest - Lower 1: heavier quads - Upper 2: heavier back - Lower 4: heavier hamstrings
Program Overview
Level
Novice, Intermediate
Goal
Bodyweight Fitness
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jun 03, 2024 02:28
Last Edited
Jun 03, 2024 03:00
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
5
Overhead Press (Barbell)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
7
Bicep Curl (Barbell)
3 Sets
6-10 Reps
8
Skull Crusher
3 Sets
6-10 Reps
Day 2
1
Squat (Low Bar)
4 Sets
3-5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
6-10 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Calf Raise (Leg Press)
6 Sets
8-12 Reps
Day 3
1
Barbell Row
4 Sets
3-5 Reps
2
Lat Pulldown
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
5
Face Pull
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
7
Hammer Curl
3 Sets
8-12 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
3-5 Reps
2
High Bar Squat (Barbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
8-12 Reps
4
Lying Leg Curl
3 Sets
6-10 Reps
5
Calf Raise (Leg Press)
6 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
5
Overhead Press (Barbell)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
7
Bicep Curl (Barbell)
3 Sets
6-10 Reps
8
Skull Crusher
3 Sets
6-10 Reps
Day 2
1
Squat (Low Bar)
4 Sets
3-5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
6-10 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Calf Raise (Leg Press)
6 Sets
8-12 Reps
Day 3
1
Barbell Row
4 Sets
3-5 Reps
2
Lat Pulldown
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
5
Face Pull
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
7
Hammer Curl
3 Sets
8-12 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
3-5 Reps
2
High Bar Squat (Barbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
8-12 Reps
4
Lying Leg Curl
3 Sets
6-10 Reps
5
Calf Raise (Leg Press)
6 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
5
Overhead Press (Barbell)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
7
Bicep Curl (Barbell)
3 Sets
6-10 Reps
8
Skull Crusher
3 Sets
6-10 Reps
Day 2
1
Squat (Low Bar)
4 Sets
3-5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
6-10 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Calf Raise (Leg Press)
6 Sets
8-12 Reps
Day 3
1
Barbell Row
4 Sets
3-5 Reps
2
Lat Pulldown
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
5
Face Pull
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
7
Hammer Curl
3 Sets
8-12 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
3-5 Reps
2
High Bar Squat (Barbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
8-12 Reps
4
Lying Leg Curl
3 Sets
6-10 Reps
5
Calf Raise (Leg Press)
6 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
5
Overhead Press (Barbell)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
7
Bicep Curl (Barbell)
3 Sets
6-10 Reps
8
Skull Crusher
3 Sets
6-10 Reps
Day 2
1
Squat (Low Bar)
4 Sets
3-5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
6-10 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Calf Raise (Leg Press)
6 Sets
8-12 Reps
Day 3
1
Barbell Row
4 Sets
3-5 Reps
2
Lat Pulldown
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
5
Face Pull
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
7
Hammer Curl
3 Sets
8-12 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
3-5 Reps
2
High Bar Squat (Barbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
8-12 Reps
4
Lying Leg Curl
3 Sets
6-10 Reps
5
Calf Raise (Leg Press)
6 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
5
Overhead Press (Barbell)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
7
Bicep Curl (Barbell)
3 Sets
6-10 Reps
8
Skull Crusher
3 Sets
6-10 Reps
Day 2
1
Squat (Low Bar)
4 Sets
3-5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
6-10 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Calf Raise (Leg Press)
6 Sets
8-12 Reps
Day 3
1
Barbell Row
4 Sets
3-5 Reps
2
Lat Pulldown
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
5
Face Pull
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
7
Hammer Curl
3 Sets
8-12 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
3-5 Reps
2
High Bar Squat (Barbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
8-12 Reps
4
Lying Leg Curl
3 Sets
6-10 Reps
5
Calf Raise (Leg Press)
6 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
5
Overhead Press (Barbell)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
7
Bicep Curl (Barbell)
3 Sets
6-10 Reps
8
Skull Crusher
3 Sets
6-10 Reps
Day 2
1
Squat (Low Bar)
4 Sets
3-5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
6-10 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Calf Raise (Leg Press)
6 Sets
8-12 Reps
Day 3
1
Barbell Row
4 Sets
3-5 Reps
2
Lat Pulldown
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
5
Face Pull
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
7
Hammer Curl
3 Sets
8-12 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
3-5 Reps
2
High Bar Squat (Barbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
8-12 Reps
4
Lying Leg Curl
3 Sets
6-10 Reps
5
Calf Raise (Leg Press)
6 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
5
Overhead Press (Barbell)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
7
Bicep Curl (Barbell)
3 Sets
6-10 Reps
8
Skull Crusher
3 Sets
6-10 Reps
Day 2
1
Squat (Low Bar)
4 Sets
3-5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
6-10 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Calf Raise (Leg Press)
6 Sets
8-12 Reps
Day 3
1
Barbell Row
4 Sets
3-5 Reps
2
Lat Pulldown
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
5
Face Pull
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
7
Hammer Curl
3 Sets
8-12 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
3-5 Reps
2
High Bar Squat (Barbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
8-12 Reps
4
Lying Leg Curl
3 Sets
6-10 Reps
5
Calf Raise (Leg Press)
6 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
5
Overhead Press (Barbell)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
7
Bicep Curl (Barbell)
3 Sets
6-10 Reps
8
Skull Crusher
3 Sets
6-10 Reps
Day 2
1
Squat (Low Bar)
4 Sets
3-5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
6-10 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Calf Raise (Leg Press)
6 Sets
8-12 Reps
Day 3
1
Barbell Row
4 Sets
3-5 Reps
2
Lat Pulldown
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
5
Face Pull
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
7
Hammer Curl
3 Sets
8-12 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
3-5 Reps
2
High Bar Squat (Barbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
8-12 Reps
4
Lying Leg Curl
3 Sets
6-10 Reps
5
Calf Raise (Leg Press)
6 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
5
Overhead Press (Barbell)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
7
Bicep Curl (Barbell)
3 Sets
6-10 Reps
8
Skull Crusher
3 Sets
6-10 Reps
Day 2
1
Squat (Low Bar)
4 Sets
3-5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
6-10 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Calf Raise (Leg Press)
6 Sets
8-12 Reps
Day 3
1
Barbell Row
4 Sets
3-5 Reps
2
Lat Pulldown
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
5
Face Pull
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
7
Hammer Curl
3 Sets
8-12 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
3-5 Reps
2
High Bar Squat (Barbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
8-12 Reps
4
Lying Leg Curl
3 Sets
6-10 Reps
5
Calf Raise (Leg Press)
6 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
5
Overhead Press (Barbell)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
7
Bicep Curl (Barbell)
3 Sets
6-10 Reps
8
Skull Crusher
3 Sets
6-10 Reps
Day 2
1
Squat (Low Bar)
4 Sets
3-5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
6-10 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Calf Raise (Leg Press)
6 Sets
8-12 Reps
Day 3
1
Barbell Row
4 Sets
3-5 Reps
2
Lat Pulldown
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
5
Face Pull
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
7
Hammer Curl
3 Sets
8-12 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
3-5 Reps
2
High Bar Squat (Barbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
8-12 Reps
4
Lying Leg Curl
3 Sets
6-10 Reps
5
Calf Raise (Leg Press)
6 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
5
Overhead Press (Barbell)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
7
Bicep Curl (Barbell)
3 Sets
6-10 Reps
8
Skull Crusher
3 Sets
6-10 Reps
Day 2
1
Squat (Low Bar)
4 Sets
3-5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
6-10 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Calf Raise (Leg Press)
6 Sets
8-12 Reps
Day 3
1
Barbell Row
4 Sets
3-5 Reps
2
Lat Pulldown
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
5
Face Pull
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
7
Hammer Curl
3 Sets
8-12 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
3-5 Reps
2
High Bar Squat (Barbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
8-12 Reps
4
Lying Leg Curl
3 Sets
6-10 Reps
5
Calf Raise (Leg Press)
6 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
5
Overhead Press (Barbell)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
7
Bicep Curl (Barbell)
3 Sets
6-10 Reps
8
Skull Crusher
3 Sets
6-10 Reps
Day 2
1
Squat (Low Bar)
4 Sets
3-5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
6-10 Reps
4
Lying Leg Curl
3 Sets
8-12 Reps
5
Calf Raise (Leg Press)
6 Sets
8-12 Reps
Day 3
1
Barbell Row
4 Sets
3-5 Reps
2
Lat Pulldown
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
5
Face Pull
3 Sets
8-12 Reps
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
7
Hammer Curl
3 Sets
8-12 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
3-5 Reps
2
High Bar Squat (Barbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
8-12 Reps
4
Lying Leg Curl
3 Sets
6-10 Reps
5
Calf Raise (Leg Press)
6 Sets
8-12 Reps