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Upper, Lower - 4x

1. The document outlines a 3-week workout program with exercises divided into upper body, lower body, and full body sessions. 2. Each session lists the exercises, sets, reps, total reps, and weights used. 3. At the end of each week, the total reps completed for each muscle group are summarized.

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Antonio Krčmar
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1K views8 pages

Upper, Lower - 4x

1. The document outlines a 3-week workout program with exercises divided into upper body, lower body, and full body sessions. 2. Each session lists the exercises, sets, reps, total reps, and weights used. 3. At the end of each week, the total reps completed for each muscle group are summarized.

Uploaded by

Antonio Krčmar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Week 1 (4)

Upper body 1 S. Reps T.R. Weig.


1. A Dips 3 7,8,8 23 1.
2. B Neutral pullups 3 7,7,7 21 2.
3. A Incline dumbell press 3 8,8,8 24 16kg 3.
4. B Knee lever hold + Rows 3 5,5,5 + 8 4.
5. Pike pushups 3 10,8,7 5.
6. A Skullcrushers 3 10,8,8 10kg 6.
7. B Dumbell curls 3 12,8,8+4 10kg 7.
8. Dumbell shrugs 3 11,11,9 20kg 8.

24

Upper body 2 S. Reps T.R. Weig.


1. A Incline Bench press 3 8,8, 47,5kg 1.
2. B Pullups 3 8,8,6,3 2.
3. A Weighted pushups 3 6,5,13(0kg) 10kg 3.
4. B T-bar row (Australian row) 3 (10,8,8) 4.
5. Overhead press (dumbell) 3 (10,12kg = 7,8) 30kg 5.
6. A Rope triceps extensions 3 (7.5kg = 10,9,[8+3(F)]) 12,5kg 6.
7. B Rope curls 3 12,12 15kg 7.
8. Dumbell shrugs 3 12,11,11 22kg 8.

24

Lower body 1 S. Reps T.R. Weig.


1. Deadlift 3 6,6,6 80kg 1.
2. Goblet squat 3 10,10,12 16kg 2.
3. Glute raises 3 8,8,10 80kg 3.
4. A Step ups 3 10,10,10 4kg 4.
5. B Leg bodyweight curls 3 7,7,8 5.
6. Calf raises 3 10,10,11 70kg 6.
7. A Leg raises 3 12,10,10 7.
8. B Crunches 2 12,10 8.

(Pull ups) 2
(Pushups)
25
Lower body 2 S. Reps T.R. Weig.
1. Squat 3 8,8,5 40kg 1.
2. Romanian dumb. deadlift 3 10,10,10 14kg 2.
3. Hip thrusters (One leg) 3 (10,8,8+3) 60kg 3.
4. A Lunges 3 10,9,10 10kg 4.
5. B Ball curls 3 5.
6. Calf raises (One leg) 3 (10,10,8) 5kg 6.
7. A Leg raises 2 12,13 7.
8. B Russian twists 3 10,10,10+6(0kg) 5kg 8.

(Pike pushups)
(Chin ups)
23

Week 1 (4)
Muscle part S. Reps
Chest 12
Back 12
Shoulders 6
Quads 12
Hamstrings 12
Glutes 6
Calves 6
Triceps 6
Biceps 6
Abs 10
Traps 6
Week 2 (5) Week 3 (6)
Upper body 1 S. Reps T.R. Weig. Upper body 1 S.
A Dips 3 8,8,9 27 1. A Dips 4
B Neutral pullups 4 (8,6),7,7,6 34 2. B Neutral pullups 4
A Incline dumbell press 4 9,9,9,10 37 16kg 3. A Incline dumbell press 4
B Explosive pullups 3 3,3,3 9 4. B Explosive pullups 4
Pike pushups 3 10,8,7 25 5. Pike pushups 4
A Skullcrushers 3 11,9,9 29 10kg 6. A Skullcrushers 3
B Dumbell curls 3 10,10,10 30 10kg 7. B Dumbell curls 3
Dumbell shrugs 3 10,10,9+9(20kg) 29 22kg 8. Dumbell shrugs 3

26 29

Upper body 2 S. Reps T.R. Weig. Upper body 2 S.


A Incline Bench press 4 8,8, 47,5kg 1. A Incline Bench press 4
B Pullups 3 8,8,6,3 2. B Pullups 4
A Weighted pushups 3 6,5,13(0kg) 10kg 3. A Medicine ball pushups 4
B T-bar row (Australian row) 4 (10,8,8) 4. B T-bar row (Australian row) 4
Overhead press (dumbell) 3 (10,12kg = 7,8) 30kg 5. Handstand hold 3
A Rope triceps extensions 3 (7.5kg = 10,9,[8+3(F)]) 12,5kg 6. A Rope triceps extensions 4
B Rope curls 3 12,12 15kg 7. B Rope curls 4
Dumbell shrugs 3 12,11,11 22kg 8. Dumbell shrugs 3

26 30

Lower body 1 S. Reps T.R. Weig. Lower body 1 S.


Deadlift 4 6,6,6 80kg 1. Deadlift 4
Goblet squat 4 10,10,12 16kg 2. Goblet squat 4
Glute raises 4 8,8,10 80kg 3. Glute raises 4
A Step ups 3 10,10,10 4kg 4. A Step ups 3
B Leg bodyweight curls 3 7,7,8 5. B Leg bodyweight curls 3
Calf raises 3 10,10,11 70kg 6. Calf raises 4
A Leg raises 3 12,10,10 7. A Leg raises 3
B Crunches 2 12,10 8. B Crunches 2

26 27
Lower body 2 S. Reps T.R. Weig. Lower body 2 S.
Box Squat 3 8,8,5 40kg 1. Box Squat 3
Romanian dumb. deadlift 4 10,10,10 14kg 2. Romanian dumb. deadlift 4
Hip thrusters (One leg) 3 (10,8,8+3) 60kg 3. Hip thrusters (One leg) 3
A Lunges 4 10,9,10 10kg 4. A Lunges 4
B Ball curls 3 5. B Ball curls 3
Calf raises (One leg) 4 (10,10,8) 5kg 6. Calf raises (One leg) 4
A Leg raises 2 12,13 7. A Leg raises 3
B Russian twists 3 10,10,10+6(0kg) 5kg 8. B Russian twists 3

26 27

Week 2 (5) Week 3 (6)


Muscle part S. Reps Muscle part S.
Chest 14 64 Chest 16
Back 14 43 Back 16
Shoulders 6 25 Shoulders 7
Quads 14 0 Quads 14
Hamstrings 14 0 Hamstrings 14
Glutes 7 0 Glutes 7
Calves 7 0 Calves 8
Triceps 6 29 Triceps 7
Biceps 6 30 Biceps 7
Abs 10 0 Abs 11
Traps 6 29 Traps 6
Week 3 (6)
Reps T.R. Weig.

Reps T.R. Weig.

Reps T.R. Weig.


6,6,6 80kg
10,10,12 16kg
8,8,10 80kg
10,10,10 4kg
7,7,8
10,10,11 70kg
12,10,10
12,10
Reps T.R. Weig.
8,8,5 40kg
10,10,10 14kg
(10,8,8+3) 60kg
10,9,10 10kg

(10,10,8) 5kg
12,13
10,10,10+6(0kg) 5kg

Week 3 (6)
Reps
0
0
0
0
0
0
0
0
0
0
0
Week 1
Upper body 1 S. Reps T.R. Weig.
1. Handstand 3
2. A Dips 3
3. B Neutral grip pullups 3
4. A Incline dumbell 3
5. B Knee lever 3
6.
7.
8.

15

Upper body 2 S. Reps T.R. Weig.


1. Muscle ups 3
2. Handstand 3
3. A Bench press 3
4. B Australian rows 3
5.
6.
7.
8.

12

Upper body 3 S. Reps T.R. Weig.


1. Pike Pushups 3
2. A Incline bench 3
3. B Pullups 3
4. A Pushups 2
5. B Knee lever 3
6.
7.
8.

14
Lower body 1 S. Reps T.R. Weig.
1.
2.
3.
4.
5.
6.
7.
8.

Lower body 2 S. Reps T.R. Weig.


1.
2.
3.
4.
5.
6.
7.
8.

Week 1
Muscle part S. Reps
Chest 14
Back 17
Shoulders 9
Quads
Hamstrings
Glutes
Calves
Triceps
Biceps
Abs
Traps

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