OFFICIAL PLAN · FREE

Upper / Lower ×3 + Arms — 7-Day

7 DAYS · ADVANCED · BARBELL, BODYWEIGHT, CABLE, DUMBBELL, MACHINE

Upper

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

Lower

  1. SquatLegs
  2. Romanian DeadliftLegs
  3. Leg PressLegs
  4. Leg CurlLegs
  5. Calf RaiseLegs

Upper

  1. Incline Bench PressChest
  2. Seated Cable RowBack
  3. Dumbbell Shoulder PressShoulders
  4. Pull-UpBack
  5. Hammer CurlArms
  6. Skull CrusherArms

Lower

  1. DeadliftBack
  2. Hip ThrustLegs
  3. Bulgarian Split SquatLegs
  4. Leg ExtensionLegs
  5. Calf RaiseLegs

Upper

  1. Dumbbell FlyChest
  2. Chest-Supported RowBack
  3. Lateral RaiseShoulders
  4. Face PullShoulders
  5. Preacher CurlArms
  6. Overhead Tricep ExtensionArms

Lower

  1. Front SquatLegs
  2. Romanian DeadliftLegs
  3. Leg PressLegs
  4. Leg CurlLegs
  5. Calf RaiseLegs

Arms & Core

  1. Barbell CurlArms
  2. Tricep PushdownArms
  3. Hammer CurlArms
  4. PlankCore
  5. Reverse CrunchCore
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