OFFICIAL PLAN · FREE

ADERAP: Upper / Lower (Home Gym)

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

Upper A

  1. Bench PressChest
  2. Barbell RowBack
  3. Overhead PressShoulders
  4. Lat PulldownBack
  5. Skull CrusherArms
  6. Barbell CurlArms

Lower A

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

Upper B

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

Lower B

  1. DeadliftBack
  2. Front SquatLegs
  3. Nordic CurlLegs
  4. Step UpLegs
  5. Calf RaiseLegs
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