Upper and lower body

by Study Hard

1 athletes joined

Program Description

Start exercise

Program Overview

Level
Beginner
Goal
Bodyweight Fitness
Equipment
Dumbbell Only
Program Length
4 weeks
Time Per Workout
30 minutes
Created
Dec 17, 2024 01:34
Last Edited
Dec 17, 2024 01:51

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Push Up

1

12 reps

RPE 6.5

2

High Pull

1

12 reps

RPE 6.5

3

Bicep Curl (EZ Bar)

1

12 reps

RPE 6.5

4

Dead Hang

1

1 mins

RPE 6

5

Lu Raise

1

12 reps

RPE 6

Day 1

1

Push Up

1

12 reps

RPE 6.5

2

High Pull

1

12 reps

RPE 6.5

3

Bicep Curl (EZ Bar)

1

12 reps

RPE 6.5

4

Dead Hang

1

1 mins

RPE 6

5

Lu Raise

1

12 reps

RPE 6

Day 1

1

Push Up

1

12 reps

RPE 6.5

2

High Pull

1

12 reps

RPE 6.5

3

Bicep Curl (EZ Bar)

1

12 reps

RPE 6.5

4

Dead Hang

1

1 mins

RPE 6

5

Lu Raise

1

12 reps

RPE 6

Day 1

1

Push Up

1

12 reps

RPE 6.5

2

High Pull

1

12 reps

RPE 6.5

3

Bicep Curl (EZ Bar)

1

12 reps

RPE 6.5

4

Dead Hang

1

1 mins

RPE 6

5

Lu Raise

1

12 reps

RPE 6

Day 2

1

Sumo Squat

1

12 reps

RPE 6

2

Bear Crawl

1

12 reps

RPE 6

3

Superman

1

12 reps

RPE 6

4

V-Up

1

12 reps

RPE 6

5

Standing Calf Raise

1

12 reps

RPE 6

Day 2

1

Sumo Squat

1

12 reps

RPE 6

2

Bear Crawl

1

12 reps

RPE 6

3

Superman

1

12 reps

RPE 6

4

V-Up

1

12 reps

RPE 6

5

Standing Calf Raise

1

12 reps

RPE 6

Day 2

1

Sumo Squat

1

12 reps

RPE 6

2

Bear Crawl

1

12 reps

RPE 6

3

Superman

1

12 reps

RPE 6

4

V-Up

1

12 reps

RPE 6

5

Standing Calf Raise

1

12 reps

RPE 6

Day 2

1

Sumo Squat

1

12 reps

RPE 6

2

Bear Crawl

1

12 reps

RPE 6

3

Superman

1

12 reps

RPE 6

4

V-Up

1

12 reps

RPE 6

5

Standing Calf Raise

1

12 reps

RPE 6

Day 3

1

Push Up

1

12 reps

RPE 6.5

2

High Pull

1

12 reps

RPE 6.5

3

Bicep Curl (EZ Bar)

1

12 reps

RPE 6.5

4

Dead Hang

1

1 mins

RPE 6

5

Lu Raise

1

12 reps

RPE 6

Day 3

1

Push Up

1

12 reps

RPE 6.5

2

High Pull

1

12 reps

RPE 6.5

3

Bicep Curl (EZ Bar)

1

12 reps

RPE 6.5

4

Dead Hang

1

1 mins

RPE 6

5

Lu Raise

1

12 reps

RPE 6

Day 3

1

Push Up

1

12 reps

RPE 6.5

2

High Pull

1

12 reps

RPE 6.5

3

Bicep Curl (EZ Bar)

1

12 reps

RPE 6.5

4

Dead Hang

1

1 mins

RPE 6

5

Lu Raise

1

12 reps

RPE 6

Day 3

1

Push Up

1

12 reps

RPE 6.5

2

High Pull

1

12 reps

RPE 6.5

3

Bicep Curl (EZ Bar)

1

12 reps

RPE 6.5

4

Dead Hang

1

1 mins

RPE 6

5

Lu Raise

1

12 reps

RPE 6

Day 4

1

Sumo Squat

1

12 reps

RPE 6

2

Bear Crawl

1

12 reps

RPE 6

3

Superman

1

12 reps

RPE 6

4

V-Up

1

12 reps

RPE 6

5

Standing Calf Raise

1

12 reps

RPE 6

Day 4

1

Sumo Squat

1

12 reps

RPE 6

2

Bear Crawl

1

12 reps

RPE 6

3

Superman

1

12 reps

RPE 6

4

V-Up

1

12 reps

RPE 6

5

Standing Calf Raise

1

12 reps

RPE 6

Day 4

1

Sumo Squat

1

12 reps

RPE 6

2

Bear Crawl

1

12 reps

RPE 6

3

Superman

1

12 reps

RPE 6

4

V-Up

1

12 reps

RPE 6

5

Standing Calf Raise

1

12 reps

RPE 6

Day 4

1

Sumo Squat

1

12 reps

RPE 6

2

Bear Crawl

1

12 reps

RPE 6

3

Superman

1

12 reps

RPE 6

4

V-Up

1

12 reps

RPE 6

5

Standing Calf Raise

1

12 reps

RPE 6

Day 1

1

Push Up

1 Set

12 Reps

@6.5

2

High Pull

1 Set

12 Reps

@6.5

3

Bicep Curl (EZ Bar)

1 Set

12 Reps

@6.5

4

Dead Hang

1 Set

1 mins

@6

5

Lu Raise

1 Set

12 Reps

@6

Day 2

1

Sumo Squat

1 Set

12 Reps

@6

2

Bear Crawl

1 Set

12 Reps

@6

3

Superman

1 Set

12 Reps

@6

4

V-Up

1 Set

12 Reps

@6

5

Standing Calf Raise

1 Set

12 Reps

@6

Day 3

1

Push Up

1 Set

12 Reps

@6.5

2

High Pull

1 Set

12 Reps

@6.5

3

Bicep Curl (EZ Bar)

1 Set

12 Reps

@6.5

4

Dead Hang

1 Set

1 mins

@6

5

Lu Raise

1 Set

12 Reps

@6

Day 4

1

Sumo Squat

1 Set

12 Reps

@6

2

Bear Crawl

1 Set

12 Reps

@6

3

Superman

1 Set

12 Reps

@6

4

V-Up

1 Set

12 Reps

@6

5

Standing Calf Raise

1 Set

12 Reps

@6