Upper/Lower Split
Gainzville
BodybuildingMaximize your gains with a focused upper-lower split
Build size and strength using proven techniques that give each muscle the attention it needs to grow.
Ready to pack on muscle? Start making gains today!
A
Cardio
1 x 30:00
A
Chest Press Machine
12, 6, 8
B
Tbar Row
10, 6, 8
C
Cable Lateral Raise
12, 8, 10
D
Cable Upright Rows
12, 8, 10
E
Cable Curl
10, 6, 8
F
Tricep Pushdown
10, 6, 8
A
Seated Hamstring Curl
12, 8, 10
B
Quad Extensions
12, 8, 10
C
Adductor Machine
12, 8, 10
D
DB RDLs
10, 6, 8
E
Calve Leg Press
10, 6, 8
A
Cardio
1 x 30:00
B
Cable Crunch
3 x 12
C
Hanging Leg Raises
3 x 12
A
Wide Grip Pulldown
10, 6, 8
B
Pec Deck Fly
12, 8, 10
C
1-Arm DB Row
10, 6, 8
D
Machine Shoulder Press
10, 6, 8
E
Smith Machine Single Arm Shrug
12, 8, 10
A
Lying Hamstring Curls
10, 6, 8
B
Single Leg Extensions
12, 8, 10
C
Smith Machine Squat
10, 6, 8
D
Braced Bulgarian Split Squat
12, 8, 10
E
Standing Calve Raises
10, 6, 8
A
Cardio
1 x 30:00
Big Joe Gk
Joe has had a lifelong passion for training people. From in person personal training to online training, he has seen success in proven methods from a lifelong pursuit of helping others become the best version of themselves.
