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Upper Lower 4x a week
by Nick G.
4 athletes joined
Program Description
To achieve gainzz
Program Overview
Level
Novice
Goal
Powerbuilding, Athletics, Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Apr 22, 2024 05:40
Last Edited
May 12, 2024 06:01
down_app
Week 1
1 / 4 Weeks
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7
@8
@9
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
3
Hamstring Curl
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@8
@9
Day 1
1
Hamstring Curl
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
@7
@8
@9
2
Hack Squat
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7
@8
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
4
Split Squat (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
5-10 Reps
@8.5
@9
@10
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
5-10 Reps
@8.5
@9
@10
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
2
Dip (Assisted)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
4
Bicep Curl (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@10
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
2
Dip (Assisted)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
3
Chest Supported Row (Machine)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
4
Bicep Curl (Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7-8
@8-9
@9-9.5
@9-10
Day 1
1
Hamstring Curl
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
@7
@8
@9
2
Hack Squat
1 Set
2 Sets
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7
@8
@9
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
4
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7
@8
@9
Day 2
1
Lat Pulldown
1 Set
2 Sets
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
2
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
5-10 Reps
5-10 Reps
@8
@9
@9.5
@10
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@9.5
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7
@8
@9
2
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
5-8 Reps
5-10 Reps
5-10 Reps
@8
@8
@9
3
Hamstring Curl
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@7
@8
@9
4
Standing Calf Raise
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7
@8
@9
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
3
Hamstring Curl
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Standing Calf Raise
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
2
Dip (Assisted)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
3
Chest Supported Row (Machine)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
4
Bicep Curl (Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7-8
@8-9
@9-9.5
@9-10
Day 1
1
Hamstring Curl
2 Sets
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Hack Squat
1 Set
2 Sets
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7
@8
@9
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
4
Split Squat (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
Day 2
1
Lat Pulldown
2 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
2
Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
5-10 Reps
5-10 Reps
@8
@9
@9.5
@10
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@9.5
@10
Day 2
1
Lat Pulldown
2 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
2
Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
5-10 Reps
5-10 Reps
@8
@9
@9.5
@10
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@9.5
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7
@8
@9
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
3
Hamstring Curl
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Standing Calf Raise
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
2
Dip (Assisted)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
3
Chest Supported Row (Machine)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
4
Bicep Curl (Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7-8
@8-9
@9-9.5
@9-10
Day 1
1
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
8-12 Reps
@8
@9
@9
@10
2
Hack Squat
1 Set
2 Sets
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7
@8
@9
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
4
Split Squat (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9