OFFICIAL PLAN · FREE

ADERAP: Upper / Lower (Home Gym)

4 DAYS · INTERMEDIATE · BARBELL, BODYWEIGHT, BOX, CABLE, DUMBBELL, MACHINE

Upper A

  1. Bench Press
    Bench PressChest
  2. Barbell Row
    Barbell RowBack
  3. Overhead Press
    Overhead PressShoulders
  4. Lat Pulldown
    Lat PulldownBack
  5. Skull Crusher
    Skull CrusherArms
  6. Barbell Curl
    Barbell CurlArms

Lower A

  1. Squat
    SquatLegs
  2. Romanian Deadlift
    Romanian DeadliftLegs
  3. Bulgarian Split SquatLegs
  4. Hip ThrustLegs
  5. Calf Raise
    Calf RaiseLegs

Upper B

  1. Incline Bench PressChest
  2. Pull-Up
    Pull-UpBack
  3. Arnold Press
    Arnold PressShoulders
  4. Dumbbell Bench Press
    Dumbbell Bench PressChest
  5. Hammer Curl
    Hammer CurlArms
  6. Overhead Tricep Extension
    Overhead Tricep ExtensionArms

Lower B

  1. Deadlift
    DeadliftBack
  2. Front Squat
    Front SquatLegs
  3. Nordic CurlLegs
  4. Step Up
    Step UpLegs
  5. Calf Raise
    Calf RaiseLegs
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