OFFICIAL PLAN · FREE

Upper / Lower ×3 + Arms — 7-Day

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

Upper

  1. Bench Press
    Bench PressChest
  2. Barbell Row
    Barbell RowBack
  3. Overhead Press
    Overhead PressShoulders
  4. Lat Pulldown
    Lat PulldownBack
  5. Barbell Curl
    Barbell CurlArms
  6. Tricep Pushdown
    Tricep PushdownArms

Lower

  1. Squat
    SquatLegs
  2. Romanian Deadlift
    Romanian DeadliftLegs
  3. Leg PressLegs
  4. Leg Curl
    Leg CurlLegs
  5. Calf Raise
    Calf RaiseLegs

Upper

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

Lower

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

Upper

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

Lower

  1. Front Squat
    Front SquatLegs
  2. Romanian Deadlift
    Romanian DeadliftLegs
  3. Leg PressLegs
  4. Leg Curl
    Leg CurlLegs
  5. Calf Raise
    Calf RaiseLegs

Arms & Core

  1. Barbell Curl
    Barbell CurlArms
  2. Tricep Pushdown
    Tricep PushdownArms
  3. Hammer Curl
    Hammer CurlArms
  4. Plank
    PlankCore
  5. Reverse Crunch
    Reverse CrunchCore
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