Workout Routine

Free

4 Day Upper-Lower

by Arcspark

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Starting TM is 75% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Upper (1)

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
10
45 sec
2
70% 1RM
105 lbs
10
45 sec
3
70% 1RM
105 lbs
10 +
amrap
Prog. Overload
45 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bench press

3×10+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
10
45 sec
2
70% 1RM
105 lbs
10
45 sec
3
70% 1RM
105 lbs
10
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

barbell row

3×10

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
12
45 sec
2
70% 1RM
18 lbs
12
45 sec
3
70% 1RM
18 lbs
12
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1 lbs.

seated shoulder press

3×12

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
45 sec
2
70% 1RM
31 lbs
12
45 sec
3
70% 1RM
31 lbs
12 +
amrap
Prog. Overload
45 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 1 lbs.

lat pulldown

3×12+

Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
15
45 sec
2
70% 1RM
31 lbs
15
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1 lbs.

Cable Fly

2×15

curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
15
45 sec
2
70% 1RM
18 lbs
15
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1 lbs.

curl

2×15

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
15
45 sec
2
70% 1RM
31 lbs
15
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1 lbs.

triceps extension

2×15

face pull

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
20
45 sec
2
50% 1RM
23 lbs
20
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1 lbs.

face pull

2×20

Lower (1)

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
45 sec
2
65% 1RM
100 lbs
10
45 sec
3
65% 1RM
100 lbs
10 +
amrap
Prog. Overload
45 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

squat

3×10+

Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
45 sec
2
65% 1RM
29 lbs
12
45 sec
3
65% 1RM
29 lbs
12
45 sec

Hip Thrust

3×12

forward lunges

Set
Reps
Rest time
1
15
45 sec
2
15
45 sec
3
15
45 sec

forward lunges

3×15

Lying Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
15
45 sec
2
55% 1RM
25 lbs
15
45 sec
3
55% 1RM
25 lbs
15
45 sec

Lying Hamstring Curl

3×15

calf press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
45 sec
2
65% 1RM
29 lbs
12
45 sec
3
65% 1RM
29 lbs
12
45 sec

calf press

3×12

Upper (2)

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
10
45 sec
2
85% 1RM
38 lbs
10
45 sec
3
85% 1RM
38 lbs
10 +
amrap
Prog. Overload
45 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

lat pulldown

3×10+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
45 sec
2
65% 1RM
16 lbs
10
45 sec
3
65% 1RM
16 lbs
10
45 sec

incline bench press

3×10

push press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
45 sec
2
65% 1RM
100 lbs
12
45 sec
3
65% 1RM
100 lbs
12
45 sec

push press

3×12

Cable Pullover

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
15
45 sec
2
60% 1RM
27 lbs
15
45 sec
3
60% 1RM
27 lbs
15
45 sec

Cable Pullover

3×15

Machine Chest Press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
20
45 sec
2
60% 1RM
27 lbs
20
45 sec

Machine Chest Press

2×20

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
15
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

curl

3×15

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

cable kickback

3×15

Lower (2)

leg press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
12
45 sec
2
70% 1RM
75 lbs
12
45 sec
3
70% 1RM
75 lbs
12 +
amrap
Prog. Overload
45 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

leg press

3×12+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
10
45 sec
2
60% 1RM
90 lbs
10
45 sec
3
60% 1RM
90 lbs
10
45 sec

romanian deadlift

3×10

shrug

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
15
45 sec
2
70% 1RM
18 lbs
15
45 sec
3
70% 1RM
18 lbs
15
45 sec

shrug

3×15

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
15
45 sec
2
65% 1RM
29 lbs
15
45 sec
3
65% 1RM
29 lbs
15
45 sec

leg extension

3×15

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
45 sec
2
–
–
16
45 sec
3
–
–
16
45 sec

Seated Calf Raise

3×16

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
15
45 sec

Abs

3×15