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Upper Lower - Compound / Push Pull Legs - Isolation
by Owain
4 athletes joined
Program Description
This programme emphases hitting body parts twice a week and alternates from free weights at the start of the week to machines towards the end. It will be taxing if you can push close to failure on every set/exercise. Try to keep the rest period between 1:30 - 3:00 mins otherwise with 21 sets you'll be paying for rent at the gym also. I'd advise a longer rest period on the upper lower sessions with the compound exercises (e.g. 2:30 mins) Upper and Lower = Free weights and primarily compound exercises, with a mix of rep ranges. Active rest day of zone 2 walking (45 mins - 60 mins) Push, Pull and Legs = Machines, cables and isolation exercises Active rest day of zone 2 walking (45 mins - 60 mins) Enjoy! Let me know what you think 💬🤔 (Note: feel free to swap exercises out but make sure they are replaced with like for like as to not miss the intended muscle group)
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
May 24, 2024 10:16
Last Edited
Jun 06, 2024 07:06
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@9
3
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@9
5
Seated Military Press (Barbell)
3 Sets
10-12 Reps
@9
6
Dip (Weighted)
3 Sets
10-12 Reps
@9
7
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@9
Day 2
1
Dumbbell Hamstring Curl
3 Sets
10-12 Reps
@9
2
Front Squat (Barbell)
3 Sets
8-10 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
4A
Dumbbell Tibialis Foot Raise
3 Sets
12-15 Reps
@9
5A
Seated Dumbbell Calf Raise
3 Sets
12-15 Reps
@9
6
Split Squat (Dumbbell)
3 Sets
8-10 Reps
@9
7
Barbell Walking Lunge
3 Sets
20-30 Reps
@9
Day 3
1
Zone 2 - Up Hill Walking
1 Set
45-60 mins
@6.5
Day 4
1
Horizontal Chest Press
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@9
3
Standing Pec Fly
2 Sets
10-12 Reps
@9
4
Decline Machine Press
2 Sets
8-10 Reps
@9
5
Standing Close Cable Press
2 Sets
10-12 Reps
@9
6
Palms Facing Up - D Handle Tricep Pushdown
3 Sets
10-12 Reps
@9
7
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@9
8A
Single Cable Lateral Shoulder Push/Raise (Lift Via Elbow)
2 Sets
12-15 Reps
@9
9A
Single Cable Front Raise
2 Sets
12-15 Reps
@9
Day 5
1
Dual Cable Lat Pull Down
3 Sets
6-8 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
6-8 Reps
@9
3
High Cable Rope Pull Down
2 Sets
10-12 Reps
@9
4
Seated Row (Cable)
3 Sets
8-10 Reps
@9
5
Face Pull
2 Sets
12-15 Reps
@9
6
Dual Cable Seated Bicep Curl
3 Sets
8-10 Reps
@9
7
Hammer Curls - Cable And Rope
2 Sets
10-12 Reps
@9
8
Cable Crunch
3 Sets
12-15 Reps
@9
Day 6
1
Leg Curl
3 Sets
10-12 Reps
@9
2
Leg Extension
3 Sets
10-12 Reps
@9
3
Glute Drive/Hip Thrust Machine
3 Sets
8-10 Reps
@9
4
Hack Squat
3 Sets
8-10 Reps
@9
5
Calf Press On Hack Squat
3 Sets
12-15 Reps
@9
6
Seated Calf Raise
2 Sets
12-15 Reps
@9
7
Leg Press (45 Degrees)
4 Sets
10-12 Reps
@9
Day 7
1
Zone 2 - Up Hill Walking
1 Set
45-60 mins
@6.5
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@9
3
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@9
5
Seated Military Press (Barbell)
3 Sets
10-12 Reps
@9
6
Dip (Weighted)
3 Sets
10-12 Reps
@9
7
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@9
Day 2
1
Dumbbell Hamstring Curl
3 Sets
10-12 Reps
@9
2
Front Squat (Barbell)
3 Sets
8-10 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
4A
Dumbbell Tibialis Foot Raise
3 Sets
12-15 Reps
@9
5A
Seated Dumbbell Calf Raise
3 Sets
12-15 Reps
@9
6
Split Squat (Dumbbell)
3 Sets
8-10 Reps
@9
7
Barbell Walking Lunge
3 Sets
20-30 Reps
@9
Day 3
1
Zone 2 - Up Hill Walking
1 Set
45-60 mins
@6.5
Day 4
1
Horizontal Chest Press
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@9
3
Standing Pec Fly
2 Sets
10-12 Reps
@9
4
Decline Machine Press
2 Sets
8-10 Reps
@9
5
Standing Close Cable Press
2 Sets
10-12 Reps
@9
6
Palms Facing Up - D Handle Tricep Pushdown
3 Sets
10-12 Reps
@9
7
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@9
8A
Single Cable Lateral Shoulder Push/Raise (Lift Via Elbow)
2 Sets
12-15 Reps
@9
9A
Single Cable Front Raise
2 Sets
12-15 Reps
@9
Day 5
1
Dual Cable Lat Pull Down
3 Sets
6-8 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
6-8 Reps
@9
3
High Cable Rope Pull Down
2 Sets
10-12 Reps
@9
4
Seated Row (Cable)
3 Sets
8-10 Reps
@9
5
Face Pull
2 Sets
12-15 Reps
@9
6
Dual Cable Seated Bicep Curl
3 Sets
8-10 Reps
@9
7
Hammer Curls - Cable And Rope
2 Sets
10-12 Reps
@9
8
Cable Crunch
3 Sets
12-15 Reps
@9
Day 6
1
Leg Curl
3 Sets
10-12 Reps
@9
2
Leg Extension
3 Sets
10-12 Reps
@9
3
Glute Drive/Hip Thrust Machine
3 Sets
8-10 Reps
@9
4
Hack Squat
3 Sets
8-10 Reps
@9
5
Calf Press On Hack Squat
3 Sets
12-15 Reps
@9
6
Seated Calf Raise
2 Sets
12-15 Reps
@9
7
Leg Press (45 Degrees)
4 Sets
10-12 Reps
@9
Day 7
1
Zone 2 - Up Hill Walking
1 Set
45-60 mins
@6.5
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@9
3
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@9
5
Seated Military Press (Barbell)
3 Sets
10-12 Reps
@9
6
Dip (Weighted)
3 Sets
10-12 Reps
@9
7
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@9
Day 2
1
Dumbbell Hamstring Curl
3 Sets
10-12 Reps
@9
2
Front Squat (Barbell)
3 Sets
8-10 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
4A
Dumbbell Tibialis Foot Raise
3 Sets
12-15 Reps
@9
5A
Seated Dumbbell Calf Raise
3 Sets
12-15 Reps
@9
6
Split Squat (Dumbbell)
3 Sets
8-10 Reps
@9
7
Barbell Walking Lunge
3 Sets
20-30 Reps
@9
Day 3
1
Zone 2 - Up Hill Walking
1 Set
45-60 mins
@6.5
Day 4
1
Horizontal Chest Press
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@9
3
Standing Pec Fly
2 Sets
10-12 Reps
@9
4
Decline Machine Press
2 Sets
8-10 Reps
@9
5
Standing Close Cable Press
2 Sets
10-12 Reps
@9
6
Palms Facing Up - D Handle Tricep Pushdown
3 Sets
10-12 Reps
@9
7
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@9
8A
Single Cable Lateral Shoulder Push/Raise (Lift Via Elbow)
2 Sets
12-15 Reps
@9
9A
Single Cable Front Raise
2 Sets
12-15 Reps
@9
Day 5
1
Dual Cable Lat Pull Down
3 Sets
6-8 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
6-8 Reps
@9
3
High Cable Rope Pull Down
2 Sets
10-12 Reps
@9
4
Seated Row (Cable)
3 Sets
8-10 Reps
@9
5
Face Pull
2 Sets
12-15 Reps
@9
6
Dual Cable Seated Bicep Curl
3 Sets
8-10 Reps
@9
7
Hammer Curls - Cable And Rope
2 Sets
10-12 Reps
@9
8
Cable Crunch
3 Sets
12-15 Reps
@9
Day 6
1
Leg Curl
3 Sets
10-12 Reps
@9
2
Leg Extension
3 Sets
10-12 Reps
@9
3
Glute Drive/Hip Thrust Machine
3 Sets
8-10 Reps
@9
4
Hack Squat
3 Sets
8-10 Reps
@9
5
Calf Press On Hack Squat
3 Sets
12-15 Reps
@9
6
Seated Calf Raise
2 Sets
12-15 Reps
@9
7
Leg Press (45 Degrees)
4 Sets
10-12 Reps
@9
Day 7
1
Zone 2 - Up Hill Walking
1 Set
45-60 mins
@6.5
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@9
3
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@9
5
Seated Military Press (Barbell)
3 Sets
10-12 Reps
@9
6
Dip (Weighted)
3 Sets
10-12 Reps
@9
7
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@9
Day 2
1
Dumbbell Hamstring Curl
3 Sets
10-12 Reps
@9
2
Front Squat (Barbell)
3 Sets
8-10 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
4A
Dumbbell Tibialis Foot Raise
3 Sets
12-15 Reps
@9
5A
Seated Dumbbell Calf Raise
3 Sets
12-15 Reps
@9
6
Split Squat (Dumbbell)
3 Sets
8-10 Reps
@9
7
Barbell Walking Lunge
3 Sets
20-30 Reps
@9
Day 3
1
Zone 2 - Up Hill Walking
1 Set
45-60 mins
@6.5
Day 4
1
Horizontal Chest Press
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@9
3
Standing Pec Fly
2 Sets
10-12 Reps
@9
4
Decline Machine Press
2 Sets
8-10 Reps
@9
5
Standing Close Cable Press
2 Sets
10-12 Reps
@9
6
Palms Facing Up - D Handle Tricep Pushdown
3 Sets
10-12 Reps
@9
7
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@9
8A
Single Cable Lateral Shoulder Push/Raise (Lift Via Elbow)
2 Sets
12-15 Reps
@9
9A
Single Cable Front Raise
2 Sets
12-15 Reps
@9
Day 5
1
Dual Cable Lat Pull Down
3 Sets
6-8 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
6-8 Reps
@9
3
High Cable Rope Pull Down
2 Sets
10-12 Reps
@9
4
Seated Row (Cable)
3 Sets
8-10 Reps
@9
5
Face Pull
2 Sets
12-15 Reps
@9
6
Dual Cable Seated Bicep Curl
3 Sets
8-10 Reps
@9
7
Hammer Curls - Cable And Rope
2 Sets
10-12 Reps
@9
8
Cable Crunch
3 Sets
12-15 Reps
@9
Day 6
1
Leg Curl
3 Sets
10-12 Reps
@9
2
Leg Extension
3 Sets
10-12 Reps
@9
3
Glute Drive/Hip Thrust Machine
3 Sets
8-10 Reps
@9
4
Hack Squat
3 Sets
8-10 Reps
@9
5
Calf Press On Hack Squat
3 Sets
12-15 Reps
@9
6
Seated Calf Raise
2 Sets
12-15 Reps
@9
7
Leg Press (45 Degrees)
4 Sets
10-12 Reps
@9
Day 7
1
Zone 2 - Up Hill Walking
1 Set
45-60 mins
@6.5
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@9
3
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@9
5
Seated Military Press (Barbell)
3 Sets
10-12 Reps
@9
6
Dip (Weighted)
3 Sets
10-12 Reps
@9
7
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@9
Day 2
1
Dumbbell Hamstring Curl
3 Sets
10-12 Reps
@9
2
Front Squat (Barbell)
3 Sets
8-10 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
4A
Dumbbell Tibialis Foot Raise
3 Sets
12-15 Reps
@9
5A
Seated Dumbbell Calf Raise
3 Sets
12-15 Reps
@9
6
Split Squat (Dumbbell)
3 Sets
8-10 Reps
@9
7
Barbell Walking Lunge
3 Sets
20-30 Reps
@9
Day 3
1
Zone 2 - Up Hill Walking
1 Set
45-60 mins
@6.5
Day 4
1
Horizontal Chest Press
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@9
3
Standing Pec Fly
2 Sets
10-12 Reps
@9
4
Decline Machine Press
2 Sets
8-10 Reps
@9
5
Standing Close Cable Press
2 Sets
10-12 Reps
@9
6
Palms Facing Up - D Handle Tricep Pushdown
3 Sets
10-12 Reps
@9
7
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@9
8A
Single Cable Lateral Shoulder Push/Raise (Lift Via Elbow)
2 Sets
12-15 Reps
@9
9A
Single Cable Front Raise
2 Sets
12-15 Reps
@9
Day 5
1
Dual Cable Lat Pull Down
3 Sets
6-8 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
6-8 Reps
@9
3
High Cable Rope Pull Down
2 Sets
10-12 Reps
@9
4
Seated Row (Cable)
3 Sets
8-10 Reps
@9
5
Face Pull
2 Sets
12-15 Reps
@9
6
Dual Cable Seated Bicep Curl
3 Sets
8-10 Reps
@9
7
Hammer Curls - Cable And Rope
2 Sets
10-12 Reps
@9
8
Cable Crunch
3 Sets
12-15 Reps
@9
Day 6
1
Leg Curl
3 Sets
10-12 Reps
@9
2
Leg Extension
3 Sets
10-12 Reps
@9
3
Glute Drive/Hip Thrust Machine
3 Sets
8-10 Reps
@9
4
Hack Squat
3 Sets
8-10 Reps
@9
5
Calf Press On Hack Squat
3 Sets
12-15 Reps
@9
6
Seated Calf Raise
2 Sets
12-15 Reps
@9
7
Leg Press (45 Degrees)
4 Sets
10-12 Reps
@9
Day 7
1
Zone 2 - Up Hill Walking
1 Set
45-60 mins
@6.5
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@9
3
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@9
5
Seated Military Press (Barbell)
3 Sets
10-12 Reps
@9
6
Dip (Weighted)
3 Sets
10-12 Reps
@9
7
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@9
Day 2
1
Dumbbell Hamstring Curl
3 Sets
10-12 Reps
@9
2
Front Squat (Barbell)
3 Sets
8-10 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
4A
Dumbbell Tibialis Foot Raise
3 Sets
12-15 Reps
@9
5A
Seated Dumbbell Calf Raise
3 Sets
12-15 Reps
@9
6
Split Squat (Dumbbell)
3 Sets
8-10 Reps
@9
7
Barbell Walking Lunge
3 Sets
20-30 Reps
@9
Day 3
1
Zone 2 - Up Hill Walking
1 Set
45-60 mins
@6.5
Day 4
1
Horizontal Chest Press
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@9
3
Standing Pec Fly
2 Sets
10-12 Reps
@9
4
Decline Machine Press
2 Sets
8-10 Reps
@9
5
Standing Close Cable Press
2 Sets
10-12 Reps
@9
6
Palms Facing Up - D Handle Tricep Pushdown
3 Sets
10-12 Reps
@9
7
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@9
8A
Single Cable Lateral Shoulder Push/Raise (Lift Via Elbow)
2 Sets
12-15 Reps
@9
9A
Single Cable Front Raise
2 Sets
12-15 Reps
@9
Day 5
1
Dual Cable Lat Pull Down
3 Sets
6-8 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
6-8 Reps
@9
3
High Cable Rope Pull Down
2 Sets
10-12 Reps
@9
4
Seated Row (Cable)
3 Sets
8-10 Reps
@9
5
Face Pull
2 Sets
12-15 Reps
@9
6
Dual Cable Seated Bicep Curl
3 Sets
8-10 Reps
@9
7
Hammer Curls - Cable And Rope
2 Sets
10-12 Reps
@9
8
Cable Crunch
3 Sets
12-15 Reps
@9
Day 6
1
Leg Curl
3 Sets
10-12 Reps
@9
2
Leg Extension
3 Sets
10-12 Reps
@9
3
Glute Drive/Hip Thrust Machine
3 Sets
8-10 Reps
@9
4
Hack Squat
3 Sets
8-10 Reps
@9
5
Calf Press On Hack Squat
3 Sets
12-15 Reps
@9
6
Seated Calf Raise
2 Sets
12-15 Reps
@9
7
Leg Press (45 Degrees)
4 Sets
10-12 Reps
@9
Day 7
1
Zone 2 - Up Hill Walking
1 Set
45-60 mins
@6.5
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@9
3
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@9
5
Seated Military Press (Barbell)
3 Sets
10-12 Reps
@9
6
Dip (Weighted)
3 Sets
10-12 Reps
@9
7
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@9
Day 2
1
Dumbbell Hamstring Curl
3 Sets
10-12 Reps
@9
2
Front Squat (Barbell)
3 Sets
8-10 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
4A
Dumbbell Tibialis Foot Raise
3 Sets
12-15 Reps
@9
5A
Seated Dumbbell Calf Raise
3 Sets
12-15 Reps
@9
6
Split Squat (Dumbbell)
3 Sets
8-10 Reps
@9
7
Barbell Walking Lunge
3 Sets
20-30 Reps
@9
Day 3
1
Zone 2 - Up Hill Walking
1 Set
45-60 mins
@6.5
Day 4
1
Horizontal Chest Press
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@9
3
Standing Pec Fly
2 Sets
10-12 Reps
@9
4
Decline Machine Press
2 Sets
8-10 Reps
@9
5
Standing Close Cable Press
2 Sets
10-12 Reps
@9
6
Palms Facing Up - D Handle Tricep Pushdown
3 Sets
10-12 Reps
@9
7
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@9
8A
Single Cable Lateral Shoulder Push/Raise (Lift Via Elbow)
2 Sets
12-15 Reps
@9
9A
Single Cable Front Raise
2 Sets
12-15 Reps
@9
Day 5
1
Dual Cable Lat Pull Down
3 Sets
6-8 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
6-8 Reps
@9
3
High Cable Rope Pull Down
2 Sets
10-12 Reps
@9
4
Seated Row (Cable)
3 Sets
8-10 Reps
@9
5
Face Pull
2 Sets
12-15 Reps
@9
6
Dual Cable Seated Bicep Curl
3 Sets
8-10 Reps
@9
7
Hammer Curls - Cable And Rope
2 Sets
10-12 Reps
@9
8
Cable Crunch
3 Sets
12-15 Reps
@9
Day 6
1
Leg Curl
3 Sets
10-12 Reps
@9
2
Leg Extension
3 Sets
10-12 Reps
@9
3
Glute Drive/Hip Thrust Machine
3 Sets
8-10 Reps
@9
4
Hack Squat
3 Sets
8-10 Reps
@9
5
Calf Press On Hack Squat
3 Sets
12-15 Reps
@9
6
Seated Calf Raise
2 Sets
12-15 Reps
@9
7
Leg Press (45 Degrees)
4 Sets
10-12 Reps
@9
Day 7
1
Zone 2 - Up Hill Walking
1 Set
45-60 mins
@6.5
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@9
3
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@9
5
Seated Military Press (Barbell)
3 Sets
10-12 Reps
@9
6
Dip (Weighted)
3 Sets
10-12 Reps
@9
7
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@9
Day 2
1
Dumbbell Hamstring Curl
3 Sets
10-12 Reps
@9
2
Front Squat (Barbell)
3 Sets
8-10 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
4A
Dumbbell Tibialis Foot Raise
3 Sets
12-15 Reps
@9
5A
Seated Dumbbell Calf Raise
3 Sets
12-15 Reps
@9
6
Split Squat (Dumbbell)
3 Sets
8-10 Reps
@9
7
Barbell Walking Lunge
3 Sets
20-30 Reps
@9
Day 3
1
Zone 2 - Up Hill Walking
1 Set
45-60 mins
@6.5
Day 4
1
Horizontal Chest Press
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@9
3
Standing Pec Fly
2 Sets
10-12 Reps
@9
4
Decline Machine Press
2 Sets
8-10 Reps
@9
5
Standing Close Cable Press
2 Sets
10-12 Reps
@9
6
Palms Facing Up - D Handle Tricep Pushdown
3 Sets
10-12 Reps
@9
7
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@9
8A
Single Cable Lateral Shoulder Push/Raise (Lift Via Elbow)
2 Sets
12-15 Reps
@9
9A
Single Cable Front Raise
2 Sets
12-15 Reps
@9
Day 5
1
Dual Cable Lat Pull Down
3 Sets
6-8 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
6-8 Reps
@9
3
High Cable Rope Pull Down
2 Sets
10-12 Reps
@9
4
Seated Row (Cable)
3 Sets
8-10 Reps
@9
5
Face Pull
2 Sets
12-15 Reps
@9
6
Dual Cable Seated Bicep Curl
3 Sets
8-10 Reps
@9
7
Hammer Curls - Cable And Rope
2 Sets
10-12 Reps
@9
8
Cable Crunch
3 Sets
12-15 Reps
@9
Day 6
1
Leg Curl
3 Sets
10-12 Reps
@9
2
Leg Extension
3 Sets
10-12 Reps
@9
3
Glute Drive/Hip Thrust Machine
3 Sets
8-10 Reps
@9
4
Hack Squat
3 Sets
8-10 Reps
@9
5
Calf Press On Hack Squat
3 Sets
12-15 Reps
@9
6
Seated Calf Raise
2 Sets
12-15 Reps
@9
7
Leg Press (45 Degrees)
4 Sets
10-12 Reps
@9
Day 7
1
Zone 2 - Up Hill Walking
1 Set
45-60 mins
@6.5
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@9
3
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@9
5
Seated Military Press (Barbell)
3 Sets
10-12 Reps
@9
6
Dip (Weighted)
3 Sets
10-12 Reps
@9
7
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@9
Day 2
1
Dumbbell Hamstring Curl
3 Sets
10-12 Reps
@9
2
Front Squat (Barbell)
3 Sets
8-10 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
4A
Dumbbell Tibialis Foot Raise
3 Sets
12-15 Reps
@9
5A
Seated Dumbbell Calf Raise
3 Sets
12-15 Reps
@9
6
Split Squat (Dumbbell)
3 Sets
8-10 Reps
@9
7
Barbell Walking Lunge
3 Sets
20-30 Reps
@9
Day 3
1
Zone 2 - Up Hill Walking
1 Set
45-60 mins
@6.5
Day 4
1
Horizontal Chest Press
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@9
3
Standing Pec Fly
2 Sets
10-12 Reps
@9
4
Decline Machine Press
2 Sets
8-10 Reps
@9
5
Standing Close Cable Press
2 Sets
10-12 Reps
@9
6
Palms Facing Up - D Handle Tricep Pushdown
3 Sets
10-12 Reps
@9
7
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@9
8A
Single Cable Lateral Shoulder Push/Raise (Lift Via Elbow)
2 Sets
12-15 Reps
@9
9A
Single Cable Front Raise
2 Sets
12-15 Reps
@9
Day 5
1
Dual Cable Lat Pull Down
3 Sets
6-8 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
6-8 Reps
@9
3
High Cable Rope Pull Down
2 Sets
10-12 Reps
@9
4
Seated Row (Cable)
3 Sets
8-10 Reps
@9
5
Face Pull
2 Sets
12-15 Reps
@9
6
Dual Cable Seated Bicep Curl
3 Sets
8-10 Reps
@9
7
Hammer Curls - Cable And Rope
2 Sets
10-12 Reps
@9
8
Cable Crunch
3 Sets
12-15 Reps
@9
Day 6
1
Leg Curl
3 Sets
10-12 Reps
@9
2
Leg Extension
3 Sets
10-12 Reps
@9
3
Glute Drive/Hip Thrust Machine
3 Sets
8-10 Reps
@9
4
Hack Squat
3 Sets
8-10 Reps
@9
5
Calf Press On Hack Squat
3 Sets
12-15 Reps
@9
6
Seated Calf Raise
2 Sets
12-15 Reps
@9
7
Leg Press (45 Degrees)
4 Sets
10-12 Reps
@9
Day 7
1
Zone 2 - Up Hill Walking
1 Set
45-60 mins
@6.5
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@9
3
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@9
5
Seated Military Press (Barbell)
3 Sets
10-12 Reps
@9
6
Dip (Weighted)
3 Sets
10-12 Reps
@9
7
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@9
Day 2
1
Dumbbell Hamstring Curl
3 Sets
10-12 Reps
@9
2
Front Squat (Barbell)
3 Sets
8-10 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
4A
Dumbbell Tibialis Foot Raise
3 Sets
12-15 Reps
@9
5A
Seated Dumbbell Calf Raise
3 Sets
12-15 Reps
@9
6
Split Squat (Dumbbell)
3 Sets
8-10 Reps
@9
7
Barbell Walking Lunge
3 Sets
20-30 Reps
@9
Day 3
1
Zone 2 - Up Hill Walking
1 Set
45-60 mins
@6.5
Day 4
1
Horizontal Chest Press
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@9
3
Standing Pec Fly
2 Sets
10-12 Reps
@9
4
Decline Machine Press
2 Sets
8-10 Reps
@9
5
Standing Close Cable Press
2 Sets
10-12 Reps
@9
6
Palms Facing Up - D Handle Tricep Pushdown
3 Sets
10-12 Reps
@9
7
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@9
8A
Single Cable Lateral Shoulder Push/Raise (Lift Via Elbow)
2 Sets
12-15 Reps
@9
9A
Single Cable Front Raise
2 Sets
12-15 Reps
@9
Day 5
1
Dual Cable Lat Pull Down
3 Sets
6-8 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
6-8 Reps
@9
3
High Cable Rope Pull Down
2 Sets
10-12 Reps
@9
4
Seated Row (Cable)
3 Sets
8-10 Reps
@9
5
Face Pull
2 Sets
12-15 Reps
@9
6
Dual Cable Seated Bicep Curl
3 Sets
8-10 Reps
@9
7
Hammer Curls - Cable And Rope
2 Sets
10-12 Reps
@9
8
Cable Crunch
3 Sets
12-15 Reps
@9
Day 6
1
Leg Curl
3 Sets
10-12 Reps
@9
2
Leg Extension
3 Sets
10-12 Reps
@9
3
Glute Drive/Hip Thrust Machine
3 Sets
8-10 Reps
@9
4
Hack Squat
3 Sets
8-10 Reps
@9
5
Calf Press On Hack Squat
3 Sets
12-15 Reps
@9
6
Seated Calf Raise
2 Sets
12-15 Reps
@9
7
Leg Press (45 Degrees)
4 Sets
10-12 Reps
@9
Day 7
1
Zone 2 - Up Hill Walking
1 Set
45-60 mins
@6.5
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@9
3
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@9
5
Seated Military Press (Barbell)
3 Sets
10-12 Reps
@9
6
Dip (Weighted)
3 Sets
10-12 Reps
@9
7
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@9
Day 2
1
Dumbbell Hamstring Curl
3 Sets
10-12 Reps
@9
2
Front Squat (Barbell)
3 Sets
8-10 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
4A
Dumbbell Tibialis Foot Raise
3 Sets
12-15 Reps
@9
5A
Seated Dumbbell Calf Raise
3 Sets
12-15 Reps
@9
6
Split Squat (Dumbbell)
3 Sets
8-10 Reps
@9
7
Barbell Walking Lunge
3 Sets
20-30 Reps
@9
Day 3
1
Zone 2 - Up Hill Walking
1 Set
45-60 mins
@6.5
Day 4
1
Horizontal Chest Press
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@9
3
Standing Pec Fly
2 Sets
10-12 Reps
@9
4
Decline Machine Press
2 Sets
8-10 Reps
@9
5
Standing Close Cable Press
2 Sets
10-12 Reps
@9
6
Palms Facing Up - D Handle Tricep Pushdown
3 Sets
10-12 Reps
@9
7
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@9
8A
Single Cable Lateral Shoulder Push/Raise (Lift Via Elbow)
2 Sets
12-15 Reps
@9
9A
Single Cable Front Raise
2 Sets
12-15 Reps
@9
Day 5
1
Dual Cable Lat Pull Down
3 Sets
6-8 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
6-8 Reps
@9
3
High Cable Rope Pull Down
2 Sets
10-12 Reps
@9
4
Seated Row (Cable)
3 Sets
8-10 Reps
@9
5
Face Pull
2 Sets
12-15 Reps
@9
6
Dual Cable Seated Bicep Curl
3 Sets
8-10 Reps
@9
7
Hammer Curls - Cable And Rope
2 Sets
10-12 Reps
@9
8
Cable Crunch
3 Sets
12-15 Reps
@9
Day 6
1
Leg Curl
3 Sets
10-12 Reps
@9
2
Leg Extension
3 Sets
10-12 Reps
@9
3
Glute Drive/Hip Thrust Machine
3 Sets
8-10 Reps
@9
4
Hack Squat
3 Sets
8-10 Reps
@9
5
Calf Press On Hack Squat
3 Sets
12-15 Reps
@9
6
Seated Calf Raise
2 Sets
12-15 Reps
@9
7
Leg Press (45 Degrees)
4 Sets
10-12 Reps
@9
Day 7
1
Zone 2 - Up Hill Walking
1 Set
45-60 mins
@6.5
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@9
3
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@9
5
Seated Military Press (Barbell)
3 Sets
10-12 Reps
@9
6
Dip (Weighted)
3 Sets
10-12 Reps
@9
7
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@9
Day 2
1
Dumbbell Hamstring Curl
3 Sets
10-12 Reps
@9
2
Front Squat (Barbell)
3 Sets
8-10 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
4A
Dumbbell Tibialis Foot Raise
3 Sets
12-15 Reps
@9
5A
Seated Dumbbell Calf Raise
3 Sets
12-15 Reps
@9
6
Split Squat (Dumbbell)
3 Sets
8-10 Reps
@9
7
Barbell Walking Lunge
3 Sets
20-30 Reps
@9
Day 3
1
Zone 2 - Up Hill Walking
1 Set
45-60 mins
@6.5
Day 4
1
Horizontal Chest Press
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@9
3
Standing Pec Fly
2 Sets
10-12 Reps
@9
4
Decline Machine Press
2 Sets
8-10 Reps
@9
5
Standing Close Cable Press
2 Sets
10-12 Reps
@9
6
Palms Facing Up - D Handle Tricep Pushdown
3 Sets
10-12 Reps
@9
7
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@9
8A
Single Cable Lateral Shoulder Push/Raise (Lift Via Elbow)
2 Sets
12-15 Reps
@9
9A
Single Cable Front Raise
2 Sets
12-15 Reps
@9
Day 5
1
Dual Cable Lat Pull Down
3 Sets
6-8 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
6-8 Reps
@9
3
High Cable Rope Pull Down
2 Sets
10-12 Reps
@9
4
Seated Row (Cable)
3 Sets
8-10 Reps
@9
5
Face Pull
2 Sets
12-15 Reps
@9
6
Dual Cable Seated Bicep Curl
3 Sets
8-10 Reps
@9
7
Hammer Curls - Cable And Rope
2 Sets
10-12 Reps
@9
8
Cable Crunch
3 Sets
12-15 Reps
@9
Day 6
1
Leg Curl
3 Sets
10-12 Reps
@9
2
Leg Extension
3 Sets
10-12 Reps
@9
3
Glute Drive/Hip Thrust Machine
3 Sets
8-10 Reps
@9
4
Hack Squat
3 Sets
8-10 Reps
@9
5
Calf Press On Hack Squat
3 Sets
12-15 Reps
@9
6
Seated Calf Raise
2 Sets
12-15 Reps
@9
7
Leg Press (45 Degrees)
4 Sets
10-12 Reps
@9
Day 7
1
Zone 2 - Up Hill Walking
1 Set
45-60 mins
@6.5