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Upper/Lower Split
by Ethan
Program Description
Upper/Lower split
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jun 09, 2024 12:58
Last Edited
Jun 09, 2024 01:10
down_app
Week 1
1 / 12 Weeks
Day 1
1
Incline Chest Press (Machine)
4 Sets
12 Reps
2
Seated Row (Cable)
4 Sets
12 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Decline Machine Press
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Face Pull
3 Sets
15 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
Day 2
1
Squat (Barbell)
4 Sets
12 Reps
2
Leg Press
4 Sets
15 Reps
3
Seated Hamstring Curl
3 Sets
15 Reps
4
Leg Extension
3 Sets
15 Reps
5
Leg Press Calf Press
4 Sets
20 Reps
6
Hanging Leg Raise
3 Sets
AMRAP
7
Machine Crunch
3 Sets
15 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
3
Single Arm Iso Row
4 Sets
12 Reps
4
Pec Deck (Machine)
3 Sets
15 Reps
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
Day 4
1
Hack Squat
4 Sets
12 Reps
2
Leg Press
4 Sets
15 Reps
3
Leg Extension
3 Sets
12 Reps
4
Leg Curl
3 Sets
15 Reps
5
Leg Press Calf Press
4 Sets
20 Reps
6
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
8
Face Pull
3 Sets
15 Reps
9
Cable Crunch
3 Sets
20 Reps
10
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Incline Chest Press (Machine)
4 Sets
12 Reps
2
Seated Row (Cable)
4 Sets
12 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Decline Machine Press
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Face Pull
3 Sets
15 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
Day 2
1
Squat (Barbell)
4 Sets
12 Reps
2
Leg Press
4 Sets
15 Reps
3
Seated Hamstring Curl
3 Sets
15 Reps
4
Leg Extension
3 Sets
15 Reps
5
Leg Press Calf Press
4 Sets
20 Reps
6
Hanging Leg Raise
3 Sets
AMRAP
7
Machine Crunch
3 Sets
15 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
3
Single Arm Iso Row
4 Sets
12 Reps
4
Pec Deck (Machine)
3 Sets
15 Reps
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
Day 4
1
Hack Squat
4 Sets
12 Reps
2
Leg Press
4 Sets
15 Reps
3
Leg Extension
3 Sets
12 Reps
4
Leg Curl
3 Sets
15 Reps
5
Leg Press Calf Press
4 Sets
20 Reps
6
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
8
Face Pull
3 Sets
15 Reps
9
Cable Crunch
3 Sets
20 Reps
10
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Incline Chest Press (Machine)
4 Sets
12 Reps
2
Seated Row (Cable)
4 Sets
12 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Decline Machine Press
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Face Pull
3 Sets
15 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
Day 2
1
Squat (Barbell)
4 Sets
12 Reps
2
Leg Press
4 Sets
15 Reps
3
Seated Hamstring Curl
3 Sets
15 Reps
4
Leg Extension
3 Sets
15 Reps
5
Leg Press Calf Press
4 Sets
20 Reps
6
Hanging Leg Raise
3 Sets
AMRAP
7
Machine Crunch
3 Sets
15 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
3
Single Arm Iso Row
4 Sets
12 Reps
4
Pec Deck (Machine)
3 Sets
15 Reps
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
Day 4
1
Hack Squat
4 Sets
12 Reps
2
Leg Press
4 Sets
15 Reps
3
Leg Extension
3 Sets
12 Reps
4
Leg Curl
3 Sets
15 Reps
5
Leg Press Calf Press
4 Sets
20 Reps
6
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
8
Face Pull
3 Sets
15 Reps
9
Cable Crunch
3 Sets
20 Reps
10
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Incline Chest Press (Machine)
4 Sets
12 Reps
2
Seated Row (Cable)
4 Sets
12 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Decline Machine Press
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Face Pull
3 Sets
15 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
Day 2
1
Squat (Barbell)
4 Sets
12 Reps
2
Leg Press
4 Sets
15 Reps
3
Seated Hamstring Curl
3 Sets
15 Reps
4
Leg Extension
3 Sets
15 Reps
5
Leg Press Calf Press
4 Sets
20 Reps
6
Hanging Leg Raise
3 Sets
AMRAP
7
Machine Crunch
3 Sets
15 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
3
Single Arm Iso Row
4 Sets
12 Reps
4
Pec Deck (Machine)
3 Sets
15 Reps
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
Day 4
1
Hack Squat
4 Sets
12 Reps
2
Leg Press
4 Sets
15 Reps
3
Leg Extension
3 Sets
12 Reps
4
Leg Curl
3 Sets
15 Reps
5
Leg Press Calf Press
4 Sets
20 Reps
6
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
8
Face Pull
3 Sets
15 Reps
9
Cable Crunch
3 Sets
20 Reps
10
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Incline Chest Press (Machine)
4 Sets
12 Reps
2
Seated Row (Cable)
4 Sets
12 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Decline Machine Press
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Face Pull
3 Sets
15 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
Day 2
1
Squat (Barbell)
4 Sets
12 Reps
2
Leg Press
4 Sets
15 Reps
3
Seated Hamstring Curl
3 Sets
15 Reps
4
Leg Extension
3 Sets
15 Reps
5
Leg Press Calf Press
4 Sets
20 Reps
6
Hanging Leg Raise
3 Sets
AMRAP
7
Machine Crunch
3 Sets
15 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
3
Single Arm Iso Row
4 Sets
12 Reps
4
Pec Deck (Machine)
3 Sets
15 Reps
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
Day 4
1
Hack Squat
4 Sets
12 Reps
2
Leg Press
4 Sets
15 Reps
3
Leg Extension
3 Sets
12 Reps
4
Leg Curl
3 Sets
15 Reps
5
Leg Press Calf Press
4 Sets
20 Reps
6
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
8
Face Pull
3 Sets
15 Reps
9
Cable Crunch
3 Sets
20 Reps
10
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Incline Chest Press (Machine)
4 Sets
12 Reps
2
Seated Row (Cable)
4 Sets
12 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Decline Machine Press
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Face Pull
3 Sets
15 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
Day 2
1
Squat (Barbell)
4 Sets
12 Reps
2
Leg Press
4 Sets
15 Reps
3
Seated Hamstring Curl
3 Sets
15 Reps
4
Leg Extension
3 Sets
15 Reps
5
Leg Press Calf Press
4 Sets
20 Reps
6
Hanging Leg Raise
3 Sets
AMRAP
7
Machine Crunch
3 Sets
15 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
3
Single Arm Iso Row
4 Sets
12 Reps
4
Pec Deck (Machine)
3 Sets
15 Reps
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
Day 4
1
Hack Squat
4 Sets
12 Reps
2
Leg Press
4 Sets
15 Reps
3
Leg Extension
3 Sets
12 Reps
4
Leg Curl
3 Sets
15 Reps
5
Leg Press Calf Press
4 Sets
20 Reps
6
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
8
Face Pull
3 Sets
15 Reps
9
Cable Crunch
3 Sets
20 Reps
10
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Incline Chest Press (Machine)
4 Sets
12 Reps
2
Seated Row (Cable)
4 Sets
12 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Decline Machine Press
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Face Pull
3 Sets
15 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
Day 2
1
Squat (Barbell)
4 Sets
12 Reps
2
Leg Press
4 Sets
15 Reps
3
Seated Hamstring Curl
3 Sets
15 Reps
4
Leg Extension
3 Sets
15 Reps
5
Leg Press Calf Press
4 Sets
20 Reps
6
Hanging Leg Raise
3 Sets
AMRAP
7
Machine Crunch
3 Sets
15 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
3
Single Arm Iso Row
4 Sets
12 Reps
4
Pec Deck (Machine)
3 Sets
15 Reps
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
Day 4
1
Hack Squat
4 Sets
12 Reps
2
Leg Press
4 Sets
15 Reps
3
Leg Extension
3 Sets
12 Reps
4
Leg Curl
3 Sets
15 Reps
5
Leg Press Calf Press
4 Sets
20 Reps
6
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
8
Face Pull
3 Sets
15 Reps
9
Cable Crunch
3 Sets
20 Reps
10
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Incline Chest Press (Machine)
4 Sets
12 Reps
2
Seated Row (Cable)
4 Sets
12 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Decline Machine Press
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Face Pull
3 Sets
15 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
Day 2
1
Squat (Barbell)
4 Sets
12 Reps
2
Leg Press
4 Sets
15 Reps
3
Seated Hamstring Curl
3 Sets
15 Reps
4
Leg Extension
3 Sets
15 Reps
5
Leg Press Calf Press
4 Sets
20 Reps
6
Hanging Leg Raise
3 Sets
AMRAP
7
Machine Crunch
3 Sets
15 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
3
Single Arm Iso Row
4 Sets
12 Reps
4
Pec Deck (Machine)
3 Sets
15 Reps
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
Day 4
1
Hack Squat
4 Sets
12 Reps
2
Leg Press
4 Sets
15 Reps
3
Leg Extension
3 Sets
12 Reps
4
Leg Curl
3 Sets
15 Reps
5
Leg Press Calf Press
4 Sets
20 Reps
6
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
8
Face Pull
3 Sets
15 Reps
9
Cable Crunch
3 Sets
20 Reps
10
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Incline Chest Press (Machine)
4 Sets
12 Reps
2
Seated Row (Cable)
4 Sets
12 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Decline Machine Press
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Face Pull
3 Sets
15 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
Day 2
1
Squat (Barbell)
4 Sets
12 Reps
2
Leg Press
4 Sets
15 Reps
3
Seated Hamstring Curl
3 Sets
15 Reps
4
Leg Extension
3 Sets
15 Reps
5
Leg Press Calf Press
4 Sets
20 Reps
6
Hanging Leg Raise
3 Sets
AMRAP
7
Machine Crunch
3 Sets
15 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
3
Single Arm Iso Row
4 Sets
12 Reps
4
Pec Deck (Machine)
3 Sets
15 Reps
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
Day 4
1
Hack Squat
4 Sets
12 Reps
2
Leg Press
4 Sets
15 Reps
3
Leg Extension
3 Sets
12 Reps
4
Leg Curl
3 Sets
15 Reps
5
Leg Press Calf Press
4 Sets
20 Reps
6
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
8
Face Pull
3 Sets
15 Reps
9
Cable Crunch
3 Sets
20 Reps
10
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Incline Chest Press (Machine)
4 Sets
12 Reps
2
Seated Row (Cable)
4 Sets
12 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Decline Machine Press
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Face Pull
3 Sets
15 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
Day 2
1
Squat (Barbell)
4 Sets
12 Reps
2
Leg Press
4 Sets
15 Reps
3
Seated Hamstring Curl
3 Sets
15 Reps
4
Leg Extension
3 Sets
15 Reps
5
Leg Press Calf Press
4 Sets
20 Reps
6
Hanging Leg Raise
3 Sets
AMRAP
7
Machine Crunch
3 Sets
15 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
3
Single Arm Iso Row
4 Sets
12 Reps
4
Pec Deck (Machine)
3 Sets
15 Reps
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
Day 4
1
Hack Squat
4 Sets
12 Reps
2
Leg Press
4 Sets
15 Reps
3
Leg Extension
3 Sets
12 Reps
4
Leg Curl
3 Sets
15 Reps
5
Leg Press Calf Press
4 Sets
20 Reps
6
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
8
Face Pull
3 Sets
15 Reps
9
Cable Crunch
3 Sets
20 Reps
10
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Incline Chest Press (Machine)
4 Sets
12 Reps
2
Seated Row (Cable)
4 Sets
12 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Decline Machine Press
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Face Pull
3 Sets
15 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
Day 2
1
Squat (Barbell)
4 Sets
12 Reps
2
Leg Press
4 Sets
15 Reps
3
Seated Hamstring Curl
3 Sets
15 Reps
4
Leg Extension
3 Sets
15 Reps
5
Leg Press Calf Press
4 Sets
20 Reps
6
Hanging Leg Raise
3 Sets
AMRAP
7
Machine Crunch
3 Sets
15 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
3
Single Arm Iso Row
4 Sets
12 Reps
4
Pec Deck (Machine)
3 Sets
15 Reps
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
Day 4
1
Hack Squat
4 Sets
12 Reps
2
Leg Press
4 Sets
15 Reps
3
Leg Extension
3 Sets
12 Reps
4
Leg Curl
3 Sets
15 Reps
5
Leg Press Calf Press
4 Sets
20 Reps
6
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
8
Face Pull
3 Sets
15 Reps
9
Cable Crunch
3 Sets
20 Reps
10
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Incline Chest Press (Machine)
4 Sets
12 Reps
2
Seated Row (Cable)
4 Sets
12 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Decline Machine Press
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Face Pull
3 Sets
15 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
Day 2
1
Squat (Barbell)
4 Sets
12 Reps
2
Leg Press
4 Sets
15 Reps
3
Seated Hamstring Curl
3 Sets
15 Reps
4
Leg Extension
3 Sets
15 Reps
5
Leg Press Calf Press
4 Sets
20 Reps
6
Hanging Leg Raise
3 Sets
AMRAP
7
Machine Crunch
3 Sets
15 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
3
Single Arm Iso Row
4 Sets
12 Reps
4
Pec Deck (Machine)
3 Sets
15 Reps
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
Day 4
1
Hack Squat
4 Sets
12 Reps
2
Leg Press
4 Sets
15 Reps
3
Leg Extension
3 Sets
12 Reps
4
Leg Curl
3 Sets
15 Reps
5
Leg Press Calf Press
4 Sets
20 Reps
6
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
8
Face Pull
3 Sets
15 Reps
9
Cable Crunch
3 Sets
20 Reps
10
Hanging Leg Raise
3 Sets
AMRAP