Upper Lower Perfected

by Jakob F.

4 athletes joined

Program Description

Pick your own sets and reps

Program Overview

Level
Novice, Beginner, Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
Mar 10, 2024 09:38
Last Edited
Aug 04, 2024 10:46

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

1

Incline Bench Press (Barbell)

1

2

Bench Press (Dumbbell)

1

3

Chin-Up (Weighted)

1

4

Lateral Raise (Dumbbell)

1

5

Skull Crusher

1

6

Tricep Rope Push Down (Cable)

1

Day 1

1

Incline Bench Press (Barbell)

1

2

Bench Press (Dumbbell)

1

3

Wide Grip Pull-Up

1

4

Dumbbell Row

1

5

Lateral Raise (Dumbbell)

1

6

Skull Crusher

1

Day 1

1

Incline Bench Press (Barbell)

1

2

Bench Press (Dumbbell)

1

3

Chin-Up (Weighted)

1

4

Lateral Raise (Dumbbell)

1

5

Skull Crusher

1

6

Tricep Rope Push Down (Cable)

1

Day 1

1

Incline Bench Press (Barbell)

1

2

Bench Press (Dumbbell)

1

3

Wide Grip Pull-Up

1

4

Dumbbell Row

1

5

Lateral Raise (Dumbbell)

1

6

Skull Crusher

1

Day 1

1

Incline Bench Press (Barbell)

1

2

Bench Press (Dumbbell)

1

3

Chin-Up (Weighted)

1

4

Lateral Raise (Dumbbell)

1

5

Skull Crusher

1

6

Tricep Rope Push Down (Cable)

1

Day 1

1

Dip (Weighted)

1

2

Chin-Up (Weighted)

1

Day 2

1

Front Squat (Barbell)

1

2

Sissy Squat

1

3

Leg Extension

1

4

Lying Leg Curl

1

5

Standing Calf Raise

1

Day 2

1

Front Squat (Barbell)

1

2

Sissy Squat

1

3

Leg Extension

1

4

Lying Leg Curl

1

5

Standing Calf Raise

1

Day 2

1

Front Squat (Barbell)

1

2

Sissy Squat

1

3

Leg Extension

1

4

Lying Leg Curl

1

5

Standing Calf Raise

1

Day 2

1

Front Squat (Barbell)

1

2

Sissy Squat

1

3

Leg Extension

1

4

Lying Leg Curl

1

5

Standing Calf Raise

1

Day 2

1

Front Squat (Barbell)

1

2

Sissy Squat

1

3

Leg Extension

1

4

Lying Leg Curl

1

5

Standing Calf Raise

1

Day 2

1

Squat (Low Bar)

1

2

Deadlift (Barbell)

1

Day 3

1

Dip (Weighted)

1

2

Wide Grip Pull-Up

1

3

Dumbbell Row

1

4

Lateral Raise (Dumbbell)

1

5

Bicep Curl (Dumbbell)

1

6

Reverse Bicep Curl (Dumbbell)

1

Day 3

1

Dip (Weighted)

1

2

Chin-Up (Weighted)

1

3

Lateral Raise (Dumbbell)

1

4

Bicep Curl (Dumbbell)

1

5

Skull Crusher

1

6

Reverse Bicep Curl (Dumbbell)

1

7

Tricep Pushdown (Cable)

1

Day 3

1

Dip (Weighted)

1

2

Wide Grip Pull-Up

1

3

Dumbbell Row

1

4

Lateral Raise (Dumbbell)

1

5

Bicep Curl (Dumbbell)

1

6

Reverse Bicep Curl (Dumbbell)

1

Day 3

1

Dip (Weighted)

1

2

Chin-Up (Weighted)

1

3

Lateral Raise (Dumbbell)

1

4

Bicep Curl (Dumbbell)

1

5

Skull Crusher

1

6

Reverse Bicep Curl (Dumbbell)

1

7

Tricep Pushdown (Cable)

1

Day 3

1

Dip (Weighted)

1

2

Wide Grip Pull-Up

1

3

Dumbbell Row

1

4

Lateral Raise (Dumbbell)

1

5

Bicep Curl (Dumbbell)

1

6

Reverse Bicep Curl (Dumbbell)

1

Day 4

1

Squat (Low Bar)

1

2

Romanian Deadlift (Barbell)

1

3

Lying Leg Curl

1

4

Standing Calf Raise

1

Day 4

1

Squat (Low Bar)

1

2

Romanian Deadlift (Barbell)

1

3

Lying Leg Curl

1

4

Standing Calf Raise

1

Day 4

1

Squat (Low Bar)

1

2

Romanian Deadlift (Barbell)

1

3

Lying Leg Curl

1

4

Standing Calf Raise

2

Day 4

1

Squat (Low Bar)

1

2

Romanian Deadlift (Barbell)

1

3

Lying Leg Curl

1

4

Standing Calf Raise

1

Day 4

1

Squat (Low Bar)

1

2

Romanian Deadlift (Barbell)

1

3

Lying Leg Curl

1

4

Standing Calf Raise

1

Day 1

1

Incline Bench Press (Barbell)

1 Set

2

Bench Press (Dumbbell)

1 Set

3

Chin-Up (Weighted)

1 Set

4

Lateral Raise (Dumbbell)

1 Set

5

Skull Crusher

1 Set

6

Tricep Rope Push Down (Cable)

1 Set

Day 2

1

Front Squat (Barbell)

1 Set

2

Sissy Squat

1 Set

3

Leg Extension

1 Set

4

Lying Leg Curl

1 Set

5

Standing Calf Raise

1 Set

Day 3

1

Dip (Weighted)

1 Set

2

Wide Grip Pull-Up

1 Set

3

Dumbbell Row

1 Set

4

Lateral Raise (Dumbbell)

1 Set

5

Bicep Curl (Dumbbell)

1 Set

6

Reverse Bicep Curl (Dumbbell)

1 Set

Day 4

1

Squat (Low Bar)

1 Set

2

Romanian Deadlift (Barbell)

1 Set

3

Lying Leg Curl

1 Set

4

Standing Calf Raise

1 Set