Workout Routine

Free

Upper lower

by Jaymaxwell

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Experimental routine

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

Workouts

Upper 1(chest focus)

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

incline bench press

2×10

Assisted pull ups

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec

Assisted pull ups

2×15

Overhead cable tricep extension

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

Overhead cable tricep extension

2×15

Bayesian curl

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

Bayesian curl

2×15

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec

cable lateral raise

2×20

Reverse peck deck fly

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

Reverse peck deck fly

2×15

Lower 1(quads focus)

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

squat

2×12

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

romanian deadlift

2×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec

leg extension

2×20

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec

leg curl

2×20

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec

calf raise

2×20

Hip abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec

Hip abduction

2×20

Abdominal Crunch

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

Abdominal Crunch

2×15

hanging leg raises

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec

hanging leg raises

2×15

wrist curl

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

wrist curl

2×15

Upper 2(back focus)

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

bench press

2×8

lat pulldown

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

lat pulldown

2×15

Shoulder machine press

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

Shoulder machine press

2×15

Deficit pendlay row

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

Deficit pendlay row

2×15

Machine Chest Fly

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

Machine Chest Fly

2×15

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

curl

2×12

Preacher hammer curl

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

Preacher hammer curl

2×15

Trap Shrugs

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

Trap Shrugs

2×15

Lower 2(hamstring focus)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

deadlift

2×5

Smith machine squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

Smith machine squat

2×12

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec

leg curl

2×20

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec

leg extension

2×20

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec

calf raise

2×20

Hip abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec

Hip abduction

2×20

Abdominal Crunch

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

Abdominal Crunch

2×15

hanging leg raises

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec

hanging leg raises

2×15

reverse curl

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

reverse curl

2×15

Arms

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

overhead press

3×8

Overhead cable tricep extension

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

Overhead cable tricep extension

3×15

tricep pushdown

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

tricep pushdown

3×15

Bayesian curl

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

Bayesian curl

3×15

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

curl

3×8

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

cable lateral raise

3×20

Cable rear delt fly

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

Cable rear delt fly

3×15

wrist curl

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

wrist curl

3×15

Preacher hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Preacher hammer curl

3×12

Deficit pendlay row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Deficit pendlay row

3×8