Workout Routine

Free

Upper Lower YS ARMS

by Daleste

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Hypertrophy ARMS focused upper lower program.

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

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

Workouts

Upper¹

Close Grip Hammer Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
36 lbs
6
180 sec
2
@RPE9.5
35 lbs
8
180 sec

Close Grip Hammer Press

2 sets

Smith Machine JM Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
36 lbs
6
180 sec
2
@RPE9.5
35 lbs
8
180 sec

Smith Machine JM Press

2 sets

Face Away Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
36 lbs
6
180 sec
2
@RPE9.5
37 lbs
6
180 sec

Face Away Cable Curl

2×6

Tricep Pushdown (Unilateral)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
37 lbs
5
180 sec
2
@RPE8.5
37 lbs
5
180 sec
3
@RPE9.5
38 lbs
5
180 sec
4
@RPE9.5
38 lbs
5
180 sec

Tricep Pushdown (Unilateral)

4×5

Incline Dumbbell Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
20 lbs
6
100 sec
2
@RPE9.5
19 lbs
8
100 sec

Incline Dumbbell Row

2 sets

Lower¹

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9.5
125 lbs
5
150 sec
2
@RPE9.5
125 lbs
5
150 sec

calf raise

2×5

Adductor Machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
37 lbs
5
150 sec
2
@RPE9.5
38 lbs
5
150 sec

Adductor Machine

2×5

Leg Extension (Unilateral)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
36 lbs
6
180 sec
2
@RPE8.5
36 lbs
6
180 sec
3
@RPE9.5
35 lbs
8
180 sec
4
@RPE9.5
35 lbs
8
180 sec

Leg Extension (Unilateral)

4 sets

Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
36 lbs
6
180 sec
2
@RPE9.5
35 lbs
8
180 sec

Lying Leg Curl

2 sets

Leg Press (Unilateral)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
37 lbs
5
180 sec
2
@RPE8.5
37 lbs
5
180 sec
3
@RPE9.5
37 lbs
6
180 sec
4
@RPE9.5
37 lbs
6
180 sec

Leg Press (Unilateral)

4 sets

Upper²

Flat Chest Press (Machine)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
37 lbs
5
180 sec
2
@RPE9.5
35 lbs
8
180 sec

Flat Chest Press (Machine)

2 sets

No Cheat Dumbbell Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
21 lbs
5
100 sec
2
@RPE9.5
21 lbs
5
100 sec

No Cheat Dumbbell Curl

2×5

Tricep Extension (Unilateral)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
36 lbs
6
180 sec
2
@RPE8.5
36 lbs
6
180 sec
3
@RPE9.5
35 lbs
8
180 sec
4
@RPE9.5
35 lbs
8
180 sec

Tricep Extension (Unilateral)

4 sets

Hammer Curl (Rope)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
36 lbs
6
100 sec
2
@RPE9.5
35 lbs
8
100 sec

Hammer Curl (Rope)

2 sets

Lat Pulldown (Wide Grip)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
37 lbs
5
180 sec
2
@RPE9.5
38 lbs
5
180 sec

Lat Pulldown (Wide Grip)

2×5

Lower²

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9.5
125 lbs
6
150 sec
2
@RPE9.5
125 lbs
6
150 sec

calf raise

2×6

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
36 lbs
6
100 sec
2
@RPE9.5
35 lbs
8
100 sec

Seated Leg Curl

2 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
120 lbs
6
180 sec
2
@RPE9.5
115 lbs
8
180 sec

hip thrust

2 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
20 lbs
6
180 sec
2
@RPE8.5
20 lbs
6
180 sec
3
@RPE9.5
21 lbs
6
180 sec
4
@RPE9.5
21 lbs
6
180 sec

bulgarian split squat

4×6

Upper³

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
37 lbs
5
180 sec
2
@RPE8.5
37 lbs
5
180 sec
3
@RPE9.5
38 lbs
5
180 sec
4
@RPE9.5
38 lbs
5
180 sec

cable lateral raise

4×5

Machine Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
36 lbs
6
180 sec
2
@RPE9.5
35 lbs
8
180 sec

Machine Chest Fly

2 sets

Smith Machine Shrugs

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
37 lbs
5
180 sec
2
@RPE9.5
38 lbs
5
180 sec

Smith Machine Shrugs

2×5

Chest Supported Lat Low Row (Machine)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
36 lbs
6
180 sec
2
@RPE8.5
34 lbs
8
180 sec

Chest Supported Lat Low Row (Machine)

2 sets

Barbell Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
120 lbs
6
180 sec
2
@RPE9.5
115 lbs
8
180 sec

Barbell Bicep Curl

2 sets

Tricep Pushdown (Straight Bar)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
36 lbs
6
180 sec
2
@RPE9.5
35 lbs
8
180 sec

Tricep Pushdown (Straight Bar)

2 sets

Lower³

calf raise

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

calf raise

2×5

Leg Extension (Unilateral)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
36 lbs
6
180 sec
2
@RPE8.5
36 lbs
6
180 sec
3
@RPE9.5
35 lbs
8
180 sec
4
@RPE9.5
35 lbs
8
180 sec

Leg Extension (Unilateral)

4 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
125 lbs
5
225 sec
2
@RPE9.5
125 lbs
6
225 sec

hack squat

2 sets

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
125 lbs
5
200 sec
2
@RPE9.5
125 lbs
6
200 sec

straight leg deadlift

2 sets