This plan was shared via Alpha Progression.
Open in the app
On desktop?
Scan to download.
Upper Lower
4 days
Upper
7 exercises · 24 sets
-
Bench Press · Barbell4 sets · 8 reps
-
Shoulder Press · Machine4 sets · 10 reps
-
Rows with Wide Neutral Grip · Cable3 sets · 12 reps
-
Pullovers on Bench · Dumbbells3 sets · 12 reps
-
Lateral Raises · Machine3 sets · 12 reps · Dropsets
-
Bent-Over Lateral Raises · Dumbbells3 sets · 12 reps
-
Curls · Barbell4 sets · 12 reps
Lower
6 exercises · 20 sets
-
Front Squats · Barbell4 sets · 8 reps
-
Leg Press · Machine3 sets · 10 reps
-
Romanian Deadlifts · Dumbbells4 sets · 10 reps
-
Step-Ups · Dumbbells3 sets · 12 reps
-
Kneeling Crunches · Cable3 sets · 12 reps
-
Seated Calf Raises · Machine3 sets · 15 reps
Upper
6 exercises · 21 sets
-
Pull-Ups with Close Neutral Grip · Bodyweight3 sets · 8 reps
-
One-Arm Rows · Dumbbells3 sets · 10 reps
-
Incline Chest Press · Machine4 sets · 10 reps
-
Skull Crushers · EZ bar4 sets · 12 reps
-
Upright Rows · EZ bar4 sets · 15 reps
-
Face Pulls with Rope · Cable3 sets · 15 reps · Dropsets
Lower
6 exercises · 19 sets
-
Deadlifts · Barbell3 sets · 8 reps
-
Bulgarian Split Squats · Dumbbells3 sets · 10 reps
-
Lying Leg Curls · Machine4 sets · 12 reps
-
Standing Calf Raises · Machine3 sets · 12 reps
-
Decline Reverse Crunches · Bodyweight3 sets · 12 reps
-
Side Crunches · Bodyweight3 sets · 15 reps