Program Description
Upper/ lower 3 days/week split program
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedMay 20, 2024 05:03
- Last EditedMay 21, 2024 11:53
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
2
Dumbbell Row
3
10 reps
3
Chest Fly (Machine)
3
10-12 reps
4
Incline Bench Press (Dumbbell)
3
10-12 reps
5
Pullover (Dumbbell)
3
10 reps
6
Decline Crunch
2
10-15 reps
7
Side Crunch (Cable)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
2
Dumbbell Row
3
10 reps
3
Chest Fly (Machine)
3
10-12 reps
4
Incline Bench Press (Dumbbell)
3
10-12 reps
5
Pullover (Dumbbell)
3
10 reps
6
Decline Crunch
2
10-15 reps
7
Side Crunch (Cable)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
2
Dumbbell Row
3
10 reps
3
Chest Fly (Machine)
3
10-12 reps
4
Incline Bench Press (Dumbbell)
3
10-12 reps
5
Pullover (Dumbbell)
3
10 reps
6
Decline Crunch
2
10-15 reps
7
Side Crunch (Cable)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
2
Dumbbell Row
3
10 reps
3
Chest Fly (Machine)
3
10-12 reps
4
Incline Bench Press (Dumbbell)
3
10-12 reps
5
Pullover (Dumbbell)
3
10 reps
6
Decline Crunch
2
10-15 reps
7
Side Crunch (Cable)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
2
Dumbbell Row
3
10 reps
3
Chest Fly (Machine)
3
10-12 reps
4
Incline Bench Press (Dumbbell)
3
10-12 reps
5
Pullover (Dumbbell)
3
10 reps
6
Decline Crunch
2
10-15 reps
7
Side Crunch (Cable)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
2
Dumbbell Row
3
10 reps
3
Chest Fly (Machine)
3
10-12 reps
4
Incline Bench Press (Dumbbell)
3
10-12 reps
5
Pullover (Dumbbell)
3
10 reps
6
Decline Crunch
2
10-15 reps
7
Side Crunch (Cable)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
2
Dumbbell Row
3
10 reps
3
Chest Fly (Machine)
3
10-12 reps
4
Incline Bench Press (Dumbbell)
3
10-12 reps
5
Pullover (Dumbbell)
3
10 reps
6
Decline Crunch
2
10-15 reps
7
Side Crunch (Cable)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
2
Dumbbell Row
3
10 reps
3
Chest Fly (Machine)
3
10-12 reps
4
Incline Bench Press (Dumbbell)
3
10-12 reps
5
Pullover (Dumbbell)
3
10 reps
6
Decline Crunch
2
10-15 reps
7
Side Crunch (Cable)
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
2
Leg Extension
3
10-15 reps
3
Lying Leg Curl
3
10-12 reps
4
Romanian Deadlift (Barbell)
3
10 reps
5
Seated Calf Raise
4
15-25 reps
6
Standing Calf Raise
3
15-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
2
Leg Extension
3
10-15 reps
3
Lying Leg Curl
3
10-12 reps
4
Romanian Deadlift (Barbell)
3
10 reps
5
Seated Calf Raise
4
15-25 reps
6
Standing Calf Raise
3
15-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
2
Leg Extension
3
10-15 reps
3
Lying Leg Curl
3
10-12 reps
4
Romanian Deadlift (Barbell)
3
10 reps
5
Seated Calf Raise
4
15-25 reps
6
Standing Calf Raise
3
15-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
2
Leg Extension
3
10-15 reps
3
Lying Leg Curl
3
10-12 reps
4
Romanian Deadlift (Barbell)
3
10 reps
5
Seated Calf Raise
4
15-25 reps
6
Standing Calf Raise
3
15-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
2
Leg Extension
3
10-15 reps
3
Lying Leg Curl
3
10-12 reps
4
Romanian Deadlift (Barbell)
3
10 reps
5
Seated Calf Raise
4
15-25 reps
6
Standing Calf Raise
3
15-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
2
Leg Extension
3
10-15 reps
3
Lying Leg Curl
3
10-12 reps
4
Romanian Deadlift (Barbell)
3
10 reps
5
Seated Calf Raise
4
15-25 reps
6
Standing Calf Raise
3
15-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
2
Leg Extension
3
10-15 reps
3
Lying Leg Curl
3
10-12 reps
4
Romanian Deadlift (Barbell)
3
10 reps
5
Seated Calf Raise
4
15-25 reps
6
Standing Calf Raise
3
15-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
2
Leg Extension
3
10-15 reps
3
Lying Leg Curl
3
10-12 reps
4
Romanian Deadlift (Barbell)
3
10 reps
5
Seated Calf Raise
4
15-25 reps
6
Standing Calf Raise
3
15-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
2
1
10 reps
1010 reps
2
Hanging Leg Raise
3
10 reps
3
Bicep Curl (Barbell)
3
10 reps
4
Hammer Curl
3
10 reps
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
6
Single Arm Overhead Tricep Extension
3
10 reps
7
Arnold Press
3
12 reps
8
Lateral Raise (Dumbbell)
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
2
1
10 reps
1010 reps
2
Hanging Leg Raise
3
10 reps
3
Bicep Curl (Barbell)
3
10 reps
4
Hammer Curl
3
10 reps
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
6
Single Arm Overhead Tricep Extension
3
10 reps
7
Arnold Press
3
12 reps
8
Lateral Raise (Dumbbell)
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
2
1
10 reps
1010 reps
2
Hanging Leg Raise
3
10 reps
3
Bicep Curl (Barbell)
3
10 reps
4
Hammer Curl
3
10 reps
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
6
Single Arm Overhead Tricep Extension
3
10 reps
7
Arnold Press
3
12 reps
8
Lateral Raise (Dumbbell)
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
2
1
10 reps
1010 reps
2
Hanging Leg Raise
3
10 reps
3
Bicep Curl (Barbell)
3
10 reps
4
Hammer Curl
3
10 reps
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
6
Single Arm Overhead Tricep Extension
3
10 reps
7
Arnold Press
3
12 reps
8
Lateral Raise (Dumbbell)
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
2
1
10 reps
1010 reps
2
Hanging Leg Raise
3
10 reps
3
Bicep Curl (Barbell)
3
10 reps
4
Hammer Curl
3
10 reps
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
6
Single Arm Overhead Tricep Extension
3
10 reps
7
Arnold Press
3
12 reps
8
Lateral Raise (Dumbbell)
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
2
1
10 reps
1010 reps
2
Hanging Leg Raise
3
10 reps
3
Bicep Curl (Barbell)
3
10 reps
4
Hammer Curl
3
10 reps
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
6
Single Arm Overhead Tricep Extension
3
10 reps
7
Arnold Press
3
12 reps
8
Lateral Raise (Dumbbell)
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
2
1
10 reps
1010 reps
2
Hanging Leg Raise
3
10 reps
3
Bicep Curl (Barbell)
3
10 reps
4
Hammer Curl
3
10 reps
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
6
Single Arm Overhead Tricep Extension
3
10 reps
7
Arnold Press
3
12 reps
8
Lateral Raise (Dumbbell)
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
2
1
10 reps
1010 reps
2
Hanging Leg Raise
3
10 reps
3
Bicep Curl (Barbell)
3
10 reps
4
Hammer Curl
3
10 reps
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
6
Single Arm Overhead Tricep Extension
3
10 reps
7
Arnold Press
3
12 reps
8
Lateral Raise (Dumbbell)
2
10 reps
Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown3 Sets
10-12 Reps
2
Dumbbell Row3 Sets
10 Reps
3
Chest Fly (Machine)3 Sets
10-12 Reps
4
Incline Bench Press (Dumbbell)3 Sets
10-12 Reps
5
Pullover (Dumbbell)3 Sets
10 Reps
6
Decline Crunch2 Sets
10-15 Reps
7
Side Crunch (Cable)2 Sets
10-15 Reps
Day 2
1
Goblet Squat3 Sets
10-12 Reps
2
Leg Extension3 Sets
10-15 Reps
3
Lying Leg Curl3 Sets
10-12 Reps
4
Romanian Deadlift (Barbell)3 Sets
10 Reps
5
Seated Calf Raise4 Sets
15-25 Reps
6
Standing Calf Raise3 Sets
15-25 Reps
Day 3
1
Side Bend (Dumbbell)2 Sets
1 Set
10 Reps
1010 Reps
2
Hanging Leg Raise3 Sets
10 Reps
3
Bicep Curl (Barbell)3 Sets
10 Reps
4
Hammer Curl3 Sets
10 Reps
5
V-Handle Tricep Pushdown (Cable)3 Sets
10 Reps
6
Single Arm Overhead Tricep Extension3 Sets
10 Reps
7
Arnold Press3 Sets
12 Reps
8
Lateral Raise (Dumbbell)2 Sets
10 Reps