Upper Lower

by Dawson Ablett

2 athletes joined

Program Description

.

Program Overview

Level
Beginner, Novice
Goal
Powerlifting, Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Nov 10, 2024 09:24
Last Edited
Nov 12, 2024 01:42

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Barbell)

4

6 reps

-

2

Military Press (Barbell)

4

6 reps

-

3

Incline Bench Press (Dumbbell)

4

12 reps

-

4

Lateral Raise (Dumbbell)

3

12 reps

-

5

Pull-Up (Assisted)

4

6 reps

-

6

Face Pull

4

15 reps

-

Day 1

1

Bench Press (Barbell)

4

6 reps

-

2

Military Press (Barbell)

4

6 reps

-

3

Incline Bench Press (Dumbbell)

4

12 reps

-

4

Lateral Raise (Dumbbell)

3

12 reps

-

5

Pull-Up (Assisted)

4

6 reps

-

6

Face Pull

4

15 reps

-

Day 1

1

Bench Press (Barbell)

4

6 reps

-

2

Military Press (Barbell)

4

6 reps

-

3

Incline Bench Press (Dumbbell)

4

12 reps

-

4

Lateral Raise (Dumbbell)

3

12 reps

-

5

Pull-Up (Assisted)

4

6 reps

-

6

Face Pull

4

15 reps

-

Day 1

1

Bench Press (Barbell)

4

6 reps

-

2

Military Press (Barbell)

4

6 reps

-

3

Incline Bench Press (Dumbbell)

4

12 reps

-

4

Lateral Raise (Dumbbell)

3

12 reps

-

5

Pull-Up (Assisted)

4

6 reps

-

6

Face Pull

4

15 reps

-

Day 2

1

Deadlift (Barbell)

3

-

2

Standing Calf Raise

6

-

3

Romanian Deadlift (Barbell)

4

-

4

Leg Extension

4

-

5

Hip Thrust (Barbell)

3

-

Day 2

1

Deadlift (Barbell)

1

3

6 reps

3 reps

-

-

2

Standing Calf Raise

6

15 reps

-

3

Romanian Deadlift (Barbell)

4

12 reps

-

4

Leg Extension

4

12 reps

-

5

Hip Thrust (Barbell)

3

8 reps

-

Day 2

1

Deadlift (Barbell)

3

-

2

Standing Calf Raise

6

-

3

Romanian Deadlift (Barbell)

4

-

4

Leg Extension

4

-

5

Hip Thrust (Barbell)

3

-

Day 2

1

Deadlift (Barbell)

3

-

2

Standing Calf Raise

6

-

3

Romanian Deadlift (Barbell)

4

-

4

Leg Extension

4

-

5

Hip Thrust (Barbell)

3

-

Day 3

1

Dip (Assisted)

4

-

2

Skull Crusher (Barbell)

3

-

3

Chest Fly (Cable)

3

-

4

Lateral Raise (Dumbbell)

3

-

5

Seated Military Press (Smith Machine)

4

-

6

Face Pull

4

-

7

Barbell Row

3

-

Day 3

1

Dip (Assisted)

4

8 reps

-

2

Skull Crusher (Barbell)

3

12 reps

-

3

Chest Fly (Cable)

3

12 reps

-

4

Lateral Raise (Dumbbell)

3

12 reps

-

5

Seated Military Press (Smith Machine)

4

6 reps

-

6

Face Pull

4

15 reps

-

7

Barbell Row

3

6 reps

-

Day 3

1

Dip (Assisted)

4

-

2

Skull Crusher (Barbell)

3

-

3

Chest Fly (Cable)

3

-

4

Lateral Raise (Dumbbell)

3

-

5

Seated Military Press (Smith Machine)

4

-

6

Face Pull

4

-

7

Barbell Row

3

-

Day 3

1

Dip (Assisted)

4

-

2

Skull Crusher (Barbell)

3

-

3

Chest Fly (Cable)

3

-

4

Lateral Raise (Dumbbell)

3

-

5

Seated Military Press (Smith Machine)

4

-

6

Face Pull

4

-

7

Barbell Row

3

-

Day 4

1

Squat (Barbell)

4

-

2

Standing Calf Raise

6

-

3

Lunge (Dumbbell)

3

-

4

Bulgarian Split Squat (Dumbbell)

3

-

Day 4

1

Squat (Barbell)

2

2

12 reps

6 reps

-

-

2

Standing Calf Raise

6

15 reps

-

3

Lunge (Dumbbell)

4

10 reps

-

4

Bulgarian Split Squat (Dumbbell)

4

6 reps

-

Day 4

1

Squat (Barbell)

4

-

2

Standing Calf Raise

6

-

3

Lunge (Dumbbell)

3

-

4

Bulgarian Split Squat (Dumbbell)

3

-

Day 4

1

Squat (Barbell)

4

-

2

Standing Calf Raise

6

-

3

Lunge (Dumbbell)

3

-

4

Bulgarian Split Squat (Dumbbell)

3

-

Day 1

1

Bench Press (Barbell)

4 Sets

6 Reps

-

2

Military Press (Barbell)

4 Sets

6 Reps

-

3

Incline Bench Press (Dumbbell)

4 Sets

12 Reps

-

4

Lateral Raise (Dumbbell)

3 Sets

12 Reps

-

5

Pull-Up (Assisted)

4 Sets

6 Reps

-

6

Face Pull

4 Sets

15 Reps

-

Day 2

1

Deadlift (Barbell)

3 Sets

-

2

Standing Calf Raise

6 Sets

-

3

Romanian Deadlift (Barbell)

4 Sets

-

4

Leg Extension

4 Sets

-

5

Hip Thrust (Barbell)

3 Sets

-

Day 3

1

Dip (Assisted)

4 Sets

-

2

Skull Crusher (Barbell)

3 Sets

-

3

Chest Fly (Cable)

3 Sets

-

4

Lateral Raise (Dumbbell)

3 Sets

-

5

Seated Military Press (Smith Machine)

4 Sets

-

6

Face Pull

4 Sets

-

7

Barbell Row

3 Sets

-

Day 4

1

Squat (Barbell)

4 Sets

-

2

Standing Calf Raise

6 Sets

-

3

Lunge (Dumbbell)

3 Sets

-

4

Bulgarian Split Squat (Dumbbell)

3 Sets

-