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Upper Lower linear progression for beginners
by Brycen H.
5 athletes joined
Program Description
The program is very flexible depending on your needs whether your on a bulk or a cut this will work.
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
60 minutes
Created
Mar 19, 2024 02:46
Last Edited
May 08, 2024 02:28
down_app
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8-10 Reps
@7
2
Leg Press
3 Sets
10-12 Reps
@7
3
Step-Up (Weighted)
3 Sets
12-15 Reps
@8
4
Leg Extension
3 Sets
12-15 Reps
@8
5
Plank
3 Sets
20-120 mins
@8
Day 2
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@7
2
Barbell Row
4 Sets
8-10 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
4
Lat Pulldown
3 Sets
10-12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
6
Seated Row (Cable)
3 Sets
12-15 Reps
@8
Day 3
1
Overhead Press (Barbell)
4 Sets
8-10 Reps
@7
2
Skull Crusher
3 Sets
8-10 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
5
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
6
Concentration Curl
2 Sets
AMRAP
@8
7
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@8
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@7
2
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@7
3
Glute Kickback (Cable)
3 Sets
10-12 Reps
@8
4
Lying Leg Curl
3 Sets
10-12 Reps
@8
5
Decline Crunch (Weighted)
2 Sets
10-15 Reps
@10
Day 1
1
Squat (Barbell)
4 Sets
8-10 Reps
@7
2
Leg Press
3 Sets
10-12 Reps
@7
3
Step-Up (Weighted)
3 Sets
12-15 Reps
@8
4
Leg Extension
3 Sets
12-15 Reps
@8
5
Plank
3 Sets
20-120 mins
@8
Day 2
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@7
2
Barbell Row
4 Sets
8-10 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
4
Lat Pulldown
3 Sets
10-12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
6
Seated Row (Cable)
3 Sets
12-15 Reps
@8
Day 3
1
Overhead Press (Barbell)
4 Sets
8-10 Reps
@7
2
Skull Crusher
3 Sets
8-10 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
5
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
6
Concentration Curl
2 Sets
AMRAP
@8
7
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@8
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@7
2
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@7
3
Glute Kickback (Cable)
3 Sets
10-12 Reps
@8
4
Lying Leg Curl
3 Sets
10-12 Reps
@8
5
Decline Crunch (Weighted)
2 Sets
10-15 Reps
@10
Day 1
1
Squat (Barbell)
4 Sets
8-10 Reps
@7
2
Leg Press
3 Sets
10-12 Reps
@7
3
Step-Up (Weighted)
3 Sets
12-15 Reps
@8
4
Leg Extension
3 Sets
12-15 Reps
@8
5
Plank
3 Sets
20-120 mins
@8
Day 2
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@7
2
Barbell Row
4 Sets
8-10 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
4
Lat Pulldown
3 Sets
10-12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
6
Seated Row (Cable)
3 Sets
12-15 Reps
@8
Day 3
1
Overhead Press (Barbell)
4 Sets
8-10 Reps
@7
2
Skull Crusher
3 Sets
8-10 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
5
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
6
Concentration Curl
2 Sets
AMRAP
@8
7
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@8
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@7
2
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@7
3
Glute Kickback (Cable)
3 Sets
10-12 Reps
@8
4
Lying Leg Curl
3 Sets
10-12 Reps
@8
5
Decline Crunch (Weighted)
2 Sets
10-15 Reps
@10
Day 1
1
Squat (Barbell)
4 Sets
8-10 Reps
@7
2
Leg Press
3 Sets
10-12 Reps
@7
3
Step-Up (Weighted)
3 Sets
12-15 Reps
@8
4
Leg Extension
3 Sets
12-15 Reps
@8
5
Plank
3 Sets
20-120 mins
@8
Day 2
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@7
2
Barbell Row
4 Sets
8-10 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
4
Lat Pulldown
3 Sets
10-12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
6
Seated Row (Cable)
3 Sets
12-15 Reps
@8
Day 3
1
Overhead Press (Barbell)
4 Sets
8-10 Reps
@7
2
Skull Crusher
3 Sets
8-10 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
5
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
6
Concentration Curl
2 Sets
AMRAP
@8
7
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@8
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@7
2
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@7
3
Glute Kickback (Cable)
3 Sets
10-12 Reps
@8
4
Lying Leg Curl
3 Sets
10-12 Reps
@8
5
Decline Crunch (Weighted)
2 Sets
10-15 Reps
@10
Day 1
1
Squat (Barbell)
4 Sets
8-10 Reps
@7
2
Leg Press
3 Sets
10-12 Reps
@7
3
Step-Up (Weighted)
3 Sets
12-15 Reps
@8
4
Leg Extension
3 Sets
12-15 Reps
@8
5
Plank
3 Sets
20-120 mins
@8
Day 2
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@7
2
Barbell Row
4 Sets
8-10 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
4
Lat Pulldown
3 Sets
10-12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
6
Seated Row (Cable)
3 Sets
12-15 Reps
@8
Day 3
1
Overhead Press (Barbell)
4 Sets
8-10 Reps
@7
2
Skull Crusher
3 Sets
8-10 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
5
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
6
Concentration Curl
2 Sets
AMRAP
@8
7
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@8
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@7
2
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@7
3
Glute Kickback (Cable)
3 Sets
10-12 Reps
@8
4
Lying Leg Curl
3 Sets
10-12 Reps
@8
5
Decline Crunch (Weighted)
2 Sets
10-15 Reps
@10
Day 1
1
Squat (Barbell)
4 Sets
8-10 Reps
@7
2
Leg Press
3 Sets
10-12 Reps
@7
3
Step-Up (Weighted)
3 Sets
12-15 Reps
@8
4
Leg Extension
3 Sets
12-15 Reps
@8
5
Plank
3 Sets
20-120 mins
@8
Day 2
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@7
2
Barbell Row
4 Sets
8-10 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
4
Lat Pulldown
3 Sets
10-12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
6
Seated Row (Cable)
3 Sets
12-15 Reps
@8
Day 3
1
Overhead Press (Barbell)
4 Sets
8-10 Reps
@7
2
Skull Crusher
3 Sets
8-10 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
5
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
6
Concentration Curl
2 Sets
AMRAP
@8
7
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@8
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@7
2
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@7
3
Glute Kickback (Cable)
3 Sets
10-12 Reps
@8
4
Lying Leg Curl
3 Sets
10-12 Reps
@8
5
Decline Crunch (Weighted)
2 Sets
10-15 Reps
@10
Day 1
1
Squat (Barbell)
4 Sets
8-10 Reps
@7
2
Leg Press
3 Sets
10-12 Reps
@7
3
Step-Up (Weighted)
3 Sets
12-15 Reps
@8
4
Leg Extension
3 Sets
12-15 Reps
@8
5
Plank
3 Sets
20-120 mins
@8
Day 2
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@7
2
Barbell Row
4 Sets
8-10 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
4
Lat Pulldown
3 Sets
10-12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
6
Seated Row (Cable)
3 Sets
12-15 Reps
@8
Day 3
1
Overhead Press (Barbell)
4 Sets
8-10 Reps
@7
2
Skull Crusher
3 Sets
8-10 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
5
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
6
Concentration Curl
2 Sets
AMRAP
@8
7
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@8
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@7
2
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@7
3
Glute Kickback (Cable)
3 Sets
10-12 Reps
@8
4
Lying Leg Curl
3 Sets
10-12 Reps
@8
5
Decline Crunch (Weighted)
2 Sets
10-15 Reps
@10
Day 1
1
Squat (Barbell)
4 Sets
8-10 Reps
@7
2
Leg Press
3 Sets
10-12 Reps
@7
3
Step-Up (Weighted)
3 Sets
12-15 Reps
@8
4
Leg Extension
3 Sets
12-15 Reps
@8
5
Plank
3 Sets
20-120 mins
@8
Day 2
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@7
2
Barbell Row
4 Sets
8-10 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
4
Lat Pulldown
3 Sets
10-12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
6
Seated Row (Cable)
3 Sets
12-15 Reps
@8
Day 3
1
Overhead Press (Barbell)
4 Sets
8-10 Reps
@7
2
Skull Crusher
3 Sets
8-10 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
5
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
6
Concentration Curl
2 Sets
AMRAP
@8
7
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@8
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@7
2
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@7
3
Glute Kickback (Cable)
3 Sets
10-12 Reps
@8
4
Lying Leg Curl
3 Sets
10-12 Reps
@8
5
Decline Crunch (Weighted)
2 Sets
10-15 Reps
@10
Day 1
1
Squat (Barbell)
4 Sets
8-10 Reps
@7
2
Leg Press
3 Sets
10-12 Reps
@7
3
Step-Up (Weighted)
3 Sets
12-15 Reps
@8
4
Leg Extension
3 Sets
12-15 Reps
@8
5
Plank
3 Sets
20-120 mins
@8
Day 2
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@7
2
Barbell Row
4 Sets
8-10 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
4
Lat Pulldown
3 Sets
10-12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
6
Seated Row (Cable)
3 Sets
12-15 Reps
@8
Day 3
1
Overhead Press (Barbell)
4 Sets
8-10 Reps
@7
2
Skull Crusher
3 Sets
8-10 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
5
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
6
Concentration Curl
2 Sets
AMRAP
@8
7
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@8
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@7
2
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@7
3
Glute Kickback (Cable)
3 Sets
10-12 Reps
@8
4
Lying Leg Curl
3 Sets
10-12 Reps
@8
5
Decline Crunch (Weighted)
2 Sets
10-15 Reps
@10
Day 1
1
Squat (Barbell)
4 Sets
8-10 Reps
@7
2
Leg Press
3 Sets
10-12 Reps
@7
3
Step-Up (Weighted)
3 Sets
12-15 Reps
@8
4
Leg Extension
3 Sets
12-15 Reps
@8
5
Plank
3 Sets
20-120 mins
@8
Day 2
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@7
2
Barbell Row
4 Sets
8-10 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
4
Lat Pulldown
3 Sets
10-12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
6
Seated Row (Cable)
3 Sets
12-15 Reps
@8
Day 3
1
Overhead Press (Barbell)
4 Sets
8-10 Reps
@7
2
Skull Crusher
3 Sets
8-10 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
5
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
6
Concentration Curl
2 Sets
AMRAP
@8
7
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@8
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@7
2
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@7
3
Glute Kickback (Cable)
3 Sets
10-12 Reps
@8
4
Lying Leg Curl
3 Sets
10-12 Reps
@8
5
Decline Crunch (Weighted)
2 Sets
10-15 Reps
@10