Upper Lower 4 day Beginner | Workout Programs | Boostcamp App |

Upper Lower 4 day Beginner

by Farrukh Khan

18 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

Jul 22, 2024 10:17

down_app

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