2 or 4 day upper/lower

by David L.

Program Description

Trying to optimize lifting as a supplement to other sports

Program Overview

Level
Intermediate
Goal
Athletics, Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Feb 01, 2025 09:11
Last Edited
Feb 01, 2025 10:53

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WEEK 1

Day 1

1

Bench Press (Barbell)

3

10 reps

-

2

Incline Bench Press (Dumbbell)

4

12 reps

-

3

Chest Fly (Machine)

4

12 reps

-

4

Lat Pulldown

4

12 reps

-

5

T-Bar Row

3

10 reps

-

6

Overhead Tricep Extension (Cable)

4

16 reps

-

7

Preacher Curl (EZ Bar)

4

12 reps

-

8

Lateral Raise (Dumbbell)

4

16 reps

-

Day 2

1

Squat (Barbell)

1

1

1

10 reps

8 reps

5 reps

-

-

-

2

Romanian Deadlift (Barbell)

3

10 reps

-

3

Standing Calf Raise

5

15 reps

-

4

Seated Hamstring Curl

4

10 reps

-

5

Lunge (Dumbbell)

4

10 reps

-

6

Leg Extension

4

10 reps

-

7

Back Extension

3

10 reps

-

8

Decline Crunch

3

10 reps

-

9

Russian Twist (Dumbbell)

3

12 reps

-

Day 1

1

Bench Press (Barbell)

3 Sets

10 Reps

-

2

Incline Bench Press (Dumbbell)

4 Sets

12 Reps

-

3

Chest Fly (Machine)

4 Sets

12 Reps

-

4

Lat Pulldown

4 Sets

12 Reps

-

5

T-Bar Row

3 Sets

10 Reps

-

6

Overhead Tricep Extension (Cable)

4 Sets

16 Reps

-

7

Preacher Curl (EZ Bar)

4 Sets

12 Reps

-

8

Lateral Raise (Dumbbell)

4 Sets

16 Reps

-

Day 2

1

Squat (Barbell)

1 Set

1 Set

1 Set

10 Reps

8 Reps

5 Reps

-

-

-

2

Romanian Deadlift (Barbell)

3 Sets

10 Reps

-

3

Standing Calf Raise

5 Sets

15 Reps

-

4

Seated Hamstring Curl

4 Sets

10 Reps

-

5

Lunge (Dumbbell)

4 Sets

10 Reps

-

6

Leg Extension

4 Sets

10 Reps

-

7

Back Extension

3 Sets

10 Reps

-

8

Decline Crunch

3 Sets

10 Reps

-

9

Russian Twist (Dumbbell)

3 Sets

12 Reps

-