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Upper Lower 4 day Beginner
by Farrukh Khan
16 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 17, 2024 01:56
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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
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 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 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
6A
Lying Tricep Extension (Barbell)
3 Sets
6B
Bench Press (Close Grip)
3 Sets
7
Rocking Pushdown
3 Sets
8
Lunge (Dumbbell)
4 Sets
9
Lying Leg Raise
4 Sets
10
Leg Raise (Captain's Chair)
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 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 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 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
6A
Lying Tricep Extension (Barbell)
3 Sets
6B
Bench Press (Close Grip)
3 Sets
7
Rocking Pushdown
3 Sets
8
Lunge (Dumbbell)
4 Sets
9
Lying Leg Raise
4 Sets
10
Leg Raise (Captain's Chair)
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 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 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 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 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
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 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
6A
Lying Tricep Extension (Barbell)
3 Sets
6B
Bench Press (Close Grip)
3 Sets
7
Rocking Pushdown
3 Sets
8
Behind Body cable lat Raise
3 Sets
9
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
Lunge (Dumbbell)
4 Sets
5
Hammer Curl
3 Sets
6
Overhead Tricep Extension (Cable)
3 Sets
7
Lying Leg Raise
4 Sets
8
Leg Raise (Captain's Chair)
4 Sets
9
Plank
3 Sets
10
Sit Up
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 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
6A
Lying Tricep Extension (Barbell)
3 Sets
6B
Bench Press (Close Grip)
3 Sets
7
Rocking Pushdown
3 Sets
8
Behind Body cable lat Raise
3 Sets
9
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
Lunge (Dumbbell)
4 Sets
5
Hammer Curl
3 Sets
6
Overhead Tricep Extension (Cable)
3 Sets
7
Lying Leg Raise
4 Sets
8
Leg Raise (Captain's Chair)
4 Sets
9
Plank
3 Sets
10
Sit Up
3 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 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 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
6A
Lying Tricep Extension (Barbell)
3 Sets
6B
Bench Press (Close Grip)
3 Sets
7
Rocking Pushdown
3 Sets
8
Behind Body cable lat Raise
3 Sets
9
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
Lunge (Dumbbell)
4 Sets
5
Hammer Curl
3 Sets
6
Overhead Tricep Extension (Cable)
3 Sets
7
Lying Leg Raise
4 Sets
8
Leg Raise (Captain's Chair)
4 Sets
9
Plank
3 Sets
10
Sit Up
3 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 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 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
6A
Lying Tricep Extension (Barbell)
3 Sets
6B
Bench Press (Close Grip)
3 Sets
7
Rocking Pushdown
3 Sets
8
Behind Body cable lat Raise
3 Sets
9
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
Lunge (Dumbbell)
4 Sets
5
Hammer Curl
3 Sets
6
Overhead Tricep Extension (Cable)
3 Sets
7
Lying Leg Raise
4 Sets
8
Leg Raise (Captain's Chair)
4 Sets
9
Plank
3 Sets
10
Sit Up
3 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 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 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
6A
Lying Tricep Extension (Barbell)
3 Sets
6B
Bench Press (Close Grip)
3 Sets
7
Rocking Pushdown
3 Sets
8
Behind Body cable lat Raise
3 Sets
9
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
Lunge (Dumbbell)
4 Sets
5
Hammer Curl
3 Sets
6
Overhead Tricep Extension (Cable)
3 Sets
7
Lying Leg Raise
4 Sets
8
Leg Raise (Captain's Chair)
4 Sets
9
Plank
3 Sets
10
Sit Up
3 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 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 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
6A
Lying Tricep Extension (Barbell)
3 Sets
6B
Bench Press (Close Grip)
3 Sets
7
Rocking Pushdown
3 Sets
8
Behind Body cable lat Raise
3 Sets
9
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
Lunge (Dumbbell)
4 Sets
5
Hammer Curl
3 Sets
6
Overhead Tricep Extension (Cable)
3 Sets
7
Lying Leg Raise
4 Sets
8
Leg Raise (Captain's Chair)
4 Sets
9
Plank
3 Sets
10
Sit Up
3 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 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 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
6A
Lying Tricep Extension (Barbell)
3 Sets
6B
Bench Press (Close Grip)
3 Sets
7
Rocking Pushdown
3 Sets
8
Behind Body cable lat Raise
3 Sets
9
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
Lunge (Dumbbell)
4 Sets
5
Hammer Curl
3 Sets
6
Overhead Tricep Extension (Cable)
3 Sets
7
Lying Leg Raise
4 Sets
8
Leg Raise (Captain's Chair)
4 Sets
9
Plank
3 Sets
10
Sit Up
3 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 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 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
6A
Lying Tricep Extension (Barbell)
3 Sets
6B
Bench Press (Close Grip)
3 Sets
7
Rocking Pushdown
3 Sets
8
Behind Body cable lat Raise
3 Sets
9
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
Lunge (Dumbbell)
4 Sets
5
Hammer Curl
3 Sets
6
Overhead Tricep Extension (Cable)
3 Sets
7
Lying Leg Raise
4 Sets
8
Leg Raise (Captain's Chair)
4 Sets
9
Plank
3 Sets
10
Sit Up
3 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