Training Program

Upper Lower

Four-day upper and lower body program combining compound movements and targeted accessory work.

LEVEL Intermediate

TRAINING 4 days/week

DURATION 8 weeks

Start Day 1 →

PROGRAM

Know your plan.

4 Training Days

4 Days / Week

8 Weeks

Intermediate Level

YOUR WEEK

Here's what you're training.

→

TODAY'S WORKOUT

Follow the session.

Everything you need is shown below. Just follow it from top to bottom.

DAY 01

Upper A

NEXT WORKOUT 4 blocks

Standard

Bench Press

120 sec rest

EXERCISE

Barbell Bench Press

Chest

Set 1 6-8

Set 2 6-8

Set 3 6-8

Set 4 6-8

Rest 120 sec

Exercise Guide →

Standard

Back

120 sec rest

EXERCISE

Barbell Bent-Over Row

Upper Back

Set 1 6-8

Set 2 6-8

Set 3 6-8

Rest 120 sec

Exercise Guide →

Standard

Shoulders

90 sec rest

EXERCISE

Dumbbell Shoulder Press

Shoulders

Set 1 8-10

Set 2 8-10

Set 3 8-10

Rest 90 sec

Exercise Guide →

2+ Exercises

Arms

75 sec rest

EXERCISE

Barbell Curl

Biceps

Set 1 10-12

Rest 30 sec

Exercise Guide →

EXERCISE

Cable Triceps Pushdown

Triceps

Set 1 10-12

Rest 75 sec

Exercise Guide →

DAY 02

Lower A

UPCOMING 3 blocks

Standard

Leg Press

150 sec rest

EXERCISE

Leg Press

Quadriceps

Set 1 8-10

Set 2 8-10

Set 3 8-10

Set 4 8-10

Rest 150 sec

Exercise Guide →

Standard

Hamstrings

90 sec rest

EXERCISE

Lying Leg Curl

Hamstrings

Set 1 10-12

Set 2 10-12

Set 3 10-12

Rest 90 sec

Exercise Guide →

Standard

Calves

60 sec rest

EXERCISE

Standing Calf Raise

Gastrocnemius

Set 1 12-15

Set 2 12-15

Set 3 12-15

Rest 60 sec

Exercise Guide →

DAY 03

Upper B

UPCOMING 4 blocks

Progressive

Incline Press

120 sec rest

EXERCISE

Incline Dumbbell Press

Upper Chest

Set 1 12

Set 2 10

Set 3 8

Rest 120 sec

Exercise Guide →

Heavy → Light

Vertical Pull

120 sec rest

EXERCISE

Lat Pulldown

Lats

Set 1 8

Set 2 10

Set 3 12

Rest 120 sec

Exercise Guide →

Standard

Rear Delts

60 sec rest

EXERCISE

Reverse Pec Deck

Rear Deltoid

Set 1 12-15

Set 2 12-15

Set 3 12-15

Rest 60 sec

Exercise Guide →

2+ Exercises

Arms

75 sec rest

EXERCISE

Hammer Curl

Brachialis

Set 1 10-12

Rest 30 sec

Exercise Guide →

EXERCISE

Rope Triceps Pushdown

Triceps

Set 1 10-12

Rest 75 sec

Exercise Guide →

DAY 04

Lower B

UPCOMING 4 blocks

Standard

Posterior Chain

150 sec rest

EXERCISE

Romanian Deadlift

Hamstrings

Set 1 6-8

Set 2 6-8

Set 3 6-8

Rest 150 sec

Exercise Guide →

Standard

Unilateral Legs

90 sec rest

EXERCISE

Bulgarian Split Squat

Quadriceps

Set 1 8-10

Set 2 8-10

Set 3 8-10

Rest 90 sec

Exercise Guide →

Drop Set

Quads

90 sec rest

EXERCISE

Leg Extension

Quadriceps

Set 1 12

Set 2 12

Set 3 10 + drop 10

Rest 90 sec

Exercise Guide →

Standard

Calves

60 sec rest

EXERCISE

Seated Calf Raise

Soleus

Set 1 12-15

Set 2 12-15

Set 3 12-15

Rest 60 sec

Exercise Guide →

READY?

Let's get to work.

Start Day 1 →