Workout Routine

4 Day Upper-Lower

by Arcspark

Starting TM is 75% of 1RM.

Workouts

Upper (1)

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
45 sec
2
70% 1RM
10
45 sec
3
70% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

bench press

3 sets

barbell row

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

barbell row

3 sets

seated shoulder press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 0.5 kg.

seated shoulder press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
45 sec
2
70% 1RM
12
45 sec
3
70% 1RM
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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 0.5 kg.

lat pulldown

3 sets

Cable Fly

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

Overload: After 1 successful session, 1RM will be suggested to increase by 0.5 kg.

Cable Fly

2 sets

curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 0.5 kg.

curl

2 sets

triceps extension

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

Overload: After 1 successful session, 1RM will be suggested to increase by 0.5 kg.

triceps extension

2 sets

face pull

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

Overload: After 1 successful session, 1RM will be suggested to increase by 0.5 kg.

face pull

2 sets

Lower (1)

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
45 sec
2
65% 1RM
10
45 sec
3
65% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

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

squat

3 sets

Hip Thrust

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

Hip Thrust

3 sets

forward lunges

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

forward lunges

3 sets

Lying Hamstring Curl

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

Lying Hamstring Curl

3 sets

calf press

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

calf press

3 sets

Upper (2)

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
10
45 sec
2
85% 1RM
10
45 sec
3
85% 1RM
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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

lat pulldown

3 sets

incline bench press

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

incline bench press

3 sets

push press

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

push press

3 sets

Cable Pullover

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

Cable Pullover

3 sets

Machine Chest Press

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

Machine Chest Press

2 sets

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 2.5 kg.

curl

3 sets

cable kickback

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

cable kickback

3 sets

Lower (2)

leg press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
45 sec
2
70% 1RM
12
45 sec
3
70% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

leg press

3 sets

romanian deadlift

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

romanian deadlift

3 sets

shrug

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

shrug

3 sets

leg extension

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

leg extension

3 sets

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 sets

Abs

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

Abs

3 sets