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Upper Lower Perfected
by Jakob F.
3 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
May 22, 2024 12:52
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Week 1
1 / 6 Weeks
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
Day 1
1
Incline Bench Press (Barbell)
1 Set
2
Bench Press (Dumbbell)
1 Set
3
Wide Grip Pull-Up
1 Set
4
Dumbbell Row
1 Set
5
Lateral Raise (Dumbbell)
1 Set
6
Skull Crusher
1 Set
Day 3
1
Dip (Weighted)
1 Set
2
Chin-Up (Weighted)
1 Set
3
Lateral Raise (Dumbbell)
1 Set
4
Bicep Curl (Dumbbell)
1 Set
5
Skull Crusher
1 Set
6
Reverse Bicep Curl (Dumbbell)
1 Set
7
Tricep Pushdown (Cable)
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
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 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 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
2 Sets
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 1
1
Incline Bench Press (Barbell)
1 Set
2
Bench Press (Dumbbell)
1 Set
3
Wide Grip Pull-Up
1 Set
4
Dumbbell Row
1 Set
5
Lateral Raise (Dumbbell)
1 Set
6
Skull Crusher
1 Set
Day 3
1
Dip (Weighted)
1 Set
2
Chin-Up (Weighted)
1 Set
3
Lateral Raise (Dumbbell)
1 Set
4
Bicep Curl (Dumbbell)
1 Set
5
Skull Crusher
1 Set
6
Reverse Bicep Curl (Dumbbell)
1 Set
7
Tricep Pushdown (Cable)
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
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 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 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
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 1
1
Dip (Weighted)
1 Set
2
Chin-Up (Weighted)
1 Set
Day 2
1
Squat (Low Bar)
1 Set
2
Deadlift (Barbell)
1 Set