Workout Routine

Upper Lower

by Horneam

Stretch to warmup and at least 20 minutes of cardio a day

Workouts

Monday & Thursday | Lower

Sumo Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec
4
–
–
8 +
amrap
60 sec

Sumo Squat

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec
4
–
–
8 +
amrap
60 sec

romanian deadlift

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec
4
–
–
8 +
amrap
60 sec

bulgarian split squat

4 sets

step-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec
4
–
–
8 +
amrap
60 sec

step-up

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
60 sec
2
–
–
25
60 sec
3
–
–
25
60 sec
4
–
–
25
60 sec

calf raise

4 sets

Tuesday | Chest and Back

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec
4
–
–
8 +
amrap
60 sec

bench press

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec
4
–
–
8 +
amrap
60 sec

lat pulldown

4 sets

Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec
4
–
–
8 +
amrap
60 sec

Fly

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec
4
–
–
8 +
amrap
60 sec

barbell row

4 sets

Wednesday | Cardio & Abs

Deadbugs

Set
Intensity
Weight
Reps
Rest time
1
30
60 sec
2
30
60 sec
3
30
60 sec
4
30
60 sec

Deadbugs

4 sets

bird dog crunches

Set
Reps
Rest time
1
30
60 sec
2
30
60 sec
3
30
60 sec
4
30
60 sec

bird dog crunches

4 sets

Leg lifts

Set
Intensity
Weight
Reps
Rest time
1
30
60 sec
2
30
60 sec
3
30
60 sec
4
30
60 sec

Leg lifts

4 sets

plank

Set
Time
Rest time
1
30 sec
45 sec
2
30 sec
45 sec
3
30 sec
45 sec
4
30 sec
45 sec

plank

4 sets

Friday | Shoulders & Arms

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec
4
–
–
8 +
amrap
60 sec

seated shoulder press

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec
4
–
–
8 +
amrap
60 sec

curl

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec
4
–
–
8 +
amrap
60 sec

lateral raise

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec
4
–
–
8 +
amrap
60 sec

tricep pushdown

4 sets