Workout Routine

Upper/Lower Brian-modified

by EphemeralDust

A Upper Lower split that is based on Brian's workout so that regardless day I join in, I can pick a workout to perform.

Workouts

Upper (Bench Day)

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

bench press

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

bench press

4 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

single arm row

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

seated shoulder press

2 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

seated cable row

2 sets

EZ Bar Skull Crushers

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
15
100 sec
2
@RPE6
15
100 sec

EZ Bar Skull Crushers

2 sets

EZ Bar Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
15
100 sec
2
@RPE6
15
100 sec

EZ Bar Curl

2 sets

Lower (Deadlift)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

deadlift

4 sets

Back Extensions

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

Back Extensions

4 sets

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Leg raises

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

leg press

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12
100 sec

leg extension

1 sets

Upper (Military Press)

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

military press

4 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

dip

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

pullup

4 sets

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

pendlay row

2 sets

Cable Chest Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12
100 sec
2
@RPE10
12
100 sec

Cable Chest Press

2 sets

Bayesian Cable Curl

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

Bayesian Cable Curl

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15
100 sec

lateral raise

1 sets

Lower (Squat Day)

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

squat

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

leg press

4 sets

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Seated Leg Curl

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec
2
@RPE6
12
100 sec

calf raise

2 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
15
100 sec
2
@RPE6
15
100 sec

Cable crunch

2 sets