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Upper Lower 4 day Beginner

by Farrukh Khan
23 athletes joined
5.0
(1 rating)

Program Description

Simple upper lower - some excercises are duplicated in case you don’t have that equipment

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 25, 2024 09:25
  • Last Edited
    Jun 18, 2025 09:43

Summary

Embark on a transformative 12-week journey with the Upper Lower 4 Day Beginner program, designed specifically for those new to strength training. This program splits workouts into upper and lower body sessions, ensuring balanced development and recovery. You’ll engage in foundational exercises like the Bench Press, Deadlift, and Squats, utilizing a full gym setup to maximize your potential. Commit to just four days a week, and watch as you build strength, improve technique, and boost your confidence in the gym. Get ready to lay the groundwork for your fitness journey!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Front Squat (Barbell)
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Hip Thrust (Dumbbell)
4
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Preacher Curl (Dumbbell)
3
-
9
Leg Raise (Captain's Chair)
4
-
10
Abs Crunch (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Front Squat (Barbell)
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Hip Thrust (Dumbbell)
4
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Preacher Curl (Dumbbell)
3
-
9
Leg Raise (Captain's Chair)
4
-
10
Abs Crunch (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Front Squat (Barbell)
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Hip Thrust (Dumbbell)
4
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Preacher Curl (Dumbbell)
3
-
9
Leg Raise (Captain's Chair)
4
-
10
Abs Crunch (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Front Squat (Barbell)
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Hip Thrust (Dumbbell)
4
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Preacher Curl (Dumbbell)
3
-
9
Leg Raise (Captain's Chair)
4
-
10
Abs Crunch (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Front Squat (Barbell)
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Hip Thrust (Dumbbell)
4
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Preacher Curl (Dumbbell)
3
-
9
Leg Raise (Captain's Chair)
4
-
10
Abs Crunch (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Front Squat (Barbell)
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Hip Thrust (Dumbbell)
4
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Preacher Curl (Dumbbell)
3
-
9
Leg Raise (Captain's Chair)
4
-
10
Abs Crunch (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Front Squat (Barbell)
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Hip Thrust (Dumbbell)
4
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Preacher Curl (Dumbbell)
3
-
9
Leg Raise (Captain's Chair)
4
-
10
Abs Crunch (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Front Squat (Barbell)
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Hip Thrust (Dumbbell)
4
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Preacher Curl (Dumbbell)
3
-
9
Leg Raise (Captain's Chair)
4
-
10
Abs Crunch (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Front Squat (Barbell)
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Hip Thrust (Dumbbell)
4
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Preacher Curl (Dumbbell)
3
-
9
Leg Raise (Captain's Chair)
4
-
10
Abs Crunch (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Front Squat (Barbell)
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Hip Thrust (Dumbbell)
4
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Preacher Curl (Dumbbell)
3
-
9
Leg Raise (Captain's Chair)
4
-
10
Abs Crunch (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Front Squat (Barbell)
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Hip Thrust (Dumbbell)
4
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Preacher Curl (Dumbbell)
3
-
9
Leg Raise (Captain's Chair)
4
-
10
Abs Crunch (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Front Squat (Barbell)
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Hip Thrust (Dumbbell)
4
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Preacher Curl (Dumbbell)
3
-
9
Leg Raise (Captain's Chair)
4
-
10
Abs Crunch (Weighted)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Bent Over Row (Barbell)
3
-
5
Lat Pulldown
3
-
6
Behind Body cable lat Raise
3
-
7
Reverse cable fly
3
-
8
Upright Row (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Bent Over Row (Barbell)
3
-
5
Lat Pulldown
3
-
6
Behind Body cable lat Raise
3
-
7
Reverse cable fly
3
-
8
Upright Row (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Bent Over Row (Barbell)
3
-
5
Lat Pulldown
3
-
6
Behind Body cable lat Raise
3
-
7
Reverse cable fly
3
-
8
Upright Row (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Bent Over Row (Barbell)
3
-
5
Lat Pulldown
3
-
6
Behind Body cable lat Raise
3
-
7
Reverse cable fly
3
-
8
Upright Row (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Bent Over Row (Barbell)
3
-
5
Lat Pulldown
3
-
6A
Lying Tricep Extension (Barbell)
3
-
6B
Bench Press (Close Grip)
3
-
7
Rocking Pushdown
3
-
8
Behind Body cable lat Raise
3
-
9
Reverse cable fly
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Bent Over Row (Barbell)
3
-
5
Lat Pulldown
3
-
6A
Lying Tricep Extension (Barbell)
3
-
6B
Bench Press (Close Grip)
3
-
7
Rocking Pushdown
3
-
8
Behind Body cable lat Raise
3
-
9
Reverse cable fly
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Bent Over Row (Barbell)
3
-
5
Lat Pulldown
3
-
6A
Lying Tricep Extension (Barbell)
3
-
6B
Bench Press (Close Grip)
3
-
7
Rocking Pushdown
3
-
8
Behind Body cable lat Raise
3
-
9
Reverse cable fly
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Bent Over Row (Barbell)
3
-
5
Lat Pulldown
3
-
6A
Lying Tricep Extension (Barbell)
3
-
6B
Bench Press (Close Grip)
3
-
7
Rocking Pushdown
3
-
8
Behind Body cable lat Raise
3
-
9
Reverse cable fly
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Bent Over Row (Barbell)
3
-
5
Lat Pulldown
3
-
6A
Lying Tricep Extension (Barbell)
3
-
6B
Bench Press (Close Grip)
3
-
7
Rocking Pushdown
3
-
8
Behind Body cable lat Raise
3
-
9
Reverse cable fly
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Bent Over Row (Barbell)
3
-
5
Lat Pulldown
3
-
6A
Lying Tricep Extension (Barbell)
3
-
6B
Bench Press (Close Grip)
3
-
7
Rocking Pushdown
3
-
8
Behind Body cable lat Raise
3
-
9
Reverse cable fly
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Bent Over Row (Barbell)
3
-
5
Lat Pulldown
3
-
6A
Lying Tricep Extension (Barbell)
3
-
6B
Bench Press (Close Grip)
3
-
7
Rocking Pushdown
3
-
8
Behind Body cable lat Raise
3
-
9
Reverse cable fly
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Bent Over Row (Barbell)
3
-
5
Lat Pulldown
3
-
6A
Lying Tricep Extension (Barbell)
3
-
6B
Bench Press (Close Grip)
3
-
7
Rocking Pushdown
3
-
8
Behind Body cable lat Raise
3
-
9
Reverse cable fly
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Hammer Curl
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Rocking Pushdown
3
-
7
Lunge (Dumbbell)
4
-
8
Lying Leg Raise
4
-
9
Leg Raise (Captain's Chair)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Hammer Curl
3
-
5
Overhead Tricep Extension (Cable)
3
-
6A
Lying Tricep Extension (Barbell)
3
-
6B
Bench Press (Close Grip)
3
-
7
Rocking Pushdown
3
-
8
Lunge (Dumbbell)
4
-
9
Lying Leg Raise
4
-
10
Leg Raise (Captain's Chair)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Hammer Curl
3
-
5
Overhead Tricep Extension (Cable)
3
-
6A
Lying Tricep Extension (Barbell)
3
-
6B
Bench Press (Close Grip)
3
-
7
Rocking Pushdown
3
-
8
Lunge (Dumbbell)
4
-
9
Lying Leg Raise
4
-
10
Leg Raise (Captain's Chair)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Hammer Curl
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Rocking Pushdown
3
-
7
Lunge (Dumbbell)
4
-
8
Lying Leg Raise
4
-
9
Leg Raise (Captain's Chair)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Lunge (Dumbbell)
4
-
5
Hammer Curl
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lying Leg Raise
4
-
8
Leg Raise (Captain's Chair)
4
-
9
Plank
3
-
10
Sit Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Lunge (Dumbbell)
4
-
5
Hammer Curl
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lying Leg Raise
4
-
8
Leg Raise (Captain's Chair)
4
-
9
Plank
3
-
10
Sit Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Lunge (Dumbbell)
4
-
5
Hammer Curl
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lying Leg Raise
4
-
8
Leg Raise (Captain's Chair)
4
-
9
Plank
3
-
10
Sit Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Lunge (Dumbbell)
4
-
5
Hammer Curl
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lying Leg Raise
4
-
8
Leg Raise (Captain's Chair)
4
-
9
Plank
3
-
10
Sit Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Lunge (Dumbbell)
4
-
5
Hammer Curl
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lying Leg Raise
4
-
8
Leg Raise (Captain's Chair)
4
-
9
Plank
3
-
10
Sit Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Lunge (Dumbbell)
4
-
5
Hammer Curl
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lying Leg Raise
4
-
8
Leg Raise (Captain's Chair)
4
-
9
Plank
3
-
10
Sit Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Lunge (Dumbbell)
4
-
5
Hammer Curl
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lying Leg Raise
4
-
8
Leg Raise (Captain's Chair)
4
-
9
Plank
3
-
10
Sit Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Lunge (Dumbbell)
4
-
5
Hammer Curl
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lying Leg Raise
4
-
8
Leg Raise (Captain's Chair)
4
-
9
Plank
3
-
10
Sit Up
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Inverted Row
3
-
4
Dumbbell Row
2
-
5A
Lying Tricep Extension (Barbell)
3
-
5B
Bench Press (Close Grip)
3
-
6
Rocking Pushdown
3
-
7
Behind Body cable lat Raise
3
-
8
Reverse cable fly
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Inverted Row
3
-
4
Dumbbell Row
2
-
5A
Lying Tricep Extension (Barbell)
3
-
5B
Bench Press (Close Grip)
3
-
6
Rocking Pushdown
3
-
7
Behind Body cable lat Raise
3
-
8
Reverse cable fly
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Inverted Row
3
-
4
Dumbbell Row
2
-
5A
Lying Tricep Extension (Barbell)
3
-
5B
Bench Press (Close Grip)
3
-
6
Rocking Pushdown
3
-
7
Behind Body cable lat Raise
3
-
8
Reverse cable fly
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Inverted Row
3
-
4
Dumbbell Row
2
-
5A
Lying Tricep Extension (Barbell)
3
-
5B
Bench Press (Close Grip)
3
-
6
Rocking Pushdown
3
-
7
Behind Body cable lat Raise
3
-
8
Reverse cable fly
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Inverted Row
3
-
4
Dumbbell Row
2
-
5A
Lying Tricep Extension (Barbell)
3
-
5B
Bench Press (Close Grip)
3
-
6
Rocking Pushdown
3
-
7
Behind Body cable lat Raise
3
-
8
Reverse cable fly
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Inverted Row
3
-
4
Dumbbell Row
2
-
5A
Lying Tricep Extension (Barbell)
3
-
5B
Bench Press (Close Grip)
3
-
6
Rocking Pushdown
3
-
7
Behind Body cable lat Raise
3
-
8
Reverse cable fly
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Inverted Row
3
-
4
Dumbbell Row
2
-
5A
Lying Tricep Extension (Barbell)
3
-
5B
Bench Press (Close Grip)
3
-
6
Rocking Pushdown
3
-
7
Behind Body cable lat Raise
3
-
8
Reverse cable fly
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Inverted Row
3
-
4
Dumbbell Row
2
-
5A
Lying Tricep Extension (Barbell)
3
-
5B
Bench Press (Close Grip)
3
-
6
Rocking Pushdown
3
-
7
Behind Body cable lat Raise
3
-
8
Reverse cable fly
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Inverted Row
3
-
4
Dumbbell Row
2
-
5A
Lying Tricep Extension (Barbell)
3
-
5B
Bench Press (Close Grip)
3
-
6
Rocking Pushdown
3
-
7
Behind Body cable lat Raise
3
-
8
Reverse cable fly
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Inverted Row
3
-
4
Dumbbell Row
2
-
5A
Lying Tricep Extension (Barbell)
3
-
5B
Bench Press (Close Grip)
3
-
6
Rocking Pushdown
3
-
7
Behind Body cable lat Raise
3
-
8
Reverse cable fly
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Inverted Row
3
-
4
Dumbbell Row
2
-
5A
Lying Tricep Extension (Barbell)
3
-
5B
Bench Press (Close Grip)
3
-
6
Rocking Pushdown
3
-
7
Behind Body cable lat Raise
3
-
8
Reverse cable fly
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Inverted Row
3
-
4
Dumbbell Row
2
-
5A
Lying Tricep Extension (Barbell)
3
-
5B
Bench Press (Close Grip)
3
-
6
Rocking Pushdown
3
-
7
Behind Body cable lat Raise
3
-
8
Reverse cable fly
3
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
-
2
Bench Press (Dumbbell)
3 Sets
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
-
4
Bent Over Row (Barbell)
3 Sets
-
5
Lat Pulldown
3 Sets
-
6
Behind Body cable lat Raise
3 Sets
-
7
Reverse cable fly
3 Sets
-
8
Upright Row (Dumbbell)
3 Sets
-
Day 1
1
Deadlift (Barbell)
4 Sets
-
2
Front Squat (Barbell)
4 Sets
-
3
Leg Curl
4 Sets
-
4
Leg Extension
4 Sets
-
5
Hip Thrust (Dumbbell)
4 Sets
-
6
Bulgarian Split Squat (Dumbbell)
3 Sets
-
7
Overhead Tricep Extension (Cable)
3 Sets
-
8
Preacher Curl (Dumbbell)
3 Sets
-
9
Leg Raise (Captain's Chair)
4 Sets
-
10
Abs Crunch (Weighted)
4 Sets
-
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Inverted Row
3 Sets
-
4
Dumbbell Row
2 Sets
-
5A
Lying Tricep Extension (Barbell)
3 Sets
-
5B
Bench Press (Close Grip)
3 Sets
-
6
Rocking Pushdown
3 Sets
-
7
Behind Body cable lat Raise
3 Sets
-
8
Reverse cable fly
3 Sets
-
Day 3
1
Squat (Smith Machine)
4 Sets
-
2
Romanian Deadlift (Barbell)
4 Sets
-
3
Leg Press
4 Sets
-
4
Hammer Curl
3 Sets
-
5
Overhead Tricep Extension (Cable)
3 Sets
-
6
Rocking Pushdown
3 Sets
-
7
Lunge (Dumbbell)
4 Sets
-
8
Lying Leg Raise
4 Sets
-
9
Leg Raise (Captain's Chair)
4 Sets
-