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Bench Press Incline DB Press DB Concentration Curl Incline DB Curl Triceps Extension

This document outlines an 8-week workout program split into upper and lower body routines completed over 4 days per week. Each week focuses on either upper or lower body exercises and progresses the sets, reps, and weight over time. The upper body workouts include presses, curls, and tricep exercises performed with dumbbells, barbells, or other equipment.

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44 views

Bench Press Incline DB Press DB Concentration Curl Incline DB Curl Triceps Extension

This document outlines an 8-week workout program split into upper and lower body routines completed over 4 days per week. Each week focuses on either upper or lower body exercises and progresses the sets, reps, and weight over time. The upper body workouts include presses, curls, and tricep exercises performed with dumbbells, barbells, or other equipment.

Uploaded by

DD
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Week 1 Upper Body A Day 1

Bench Press 3x6@75-80% 4 Minute Rest


Incline DB Press 3x8-10 3 Minute Rest
DB Concentration Curl 3x8-10 2 Minute Rest
Incline DB Curl 2x7-7-7 1.5 Minute Rest
Triceps Extension 2x12-15 1 Minute Rest

Week 1 Lower Body A Day 2

Week 1 Upper Body B Day 3


Close Grip Bench Press 4x6-8 2 Minute Rest
Med Ball Pushups 2x8-10 1 Minute Rest
Neutral DB Press 3x12-15 2 Minute Rest
EZ Bar Curl 3x12-15 1.5 Minute Rest
Preacher Curl 2x12-15 1.5 Minute Rest

Week 1 Lower Body B Day 4


Week 2 Upper Body A Day 1
Bench Press 4x6@75-80% 4 Minute Rest
Incline DB Press 3x8-10 3 Minute Rest
DB Concentration Curl 3x8-10 2 Minute Rest
Incline DB Curl 2x7-7-7 1.5 Minute Rest
Triceps Extension 2x12-15 1 Minute Rest

Week 2 Lower Body A Day 2

Week 2 Upper Body B Day 3


Close Grip Bench Press 4x6-8 2 Minute Rest
Med Ball Pushups 2x8-10 1 Minute Rest
Neutral DB Press 3x12-15 2 Minute Rest
Hammer Curl 3x12-15 1.5 Minute Rest
Preacher Curl 2x12-15 1.5 Minute Rest

Week 2 Lower Body B Day 4


Week 3 Upper Body A Day 1
Bench Press 3x6@77-82% 4 Minute Rest
Incline DB Press 3x8-10 3 Minute Rest
DB Concentration Curl 4x8-10 2 Minute Rest
Incline DB Curl 2x7-7-7 1.5 Minute Rest
Triceps Extension 2x15-20 1 Minute Rest

Week 3 Lower Body A Day 2

Week 3 Upper Body B Day 3


Close Grip Bench Press 4x6-8 2 Minute Rest
Med Ball Pushups 2x8-10 1 Minute Rest
Neutral DB Press 3x12-15 2 Minute Rest
EZ Bar Curl 4x12-15 1.5 Minute Rest
Preacher Curl 2x12-15 1.5 Minute Rest

Week 3 Lower Body B Day 4


Week 4 Upper Body A Day 1
Bench Press 4x6@77-82% 4 Minute Rest
Incline DB Press 3x8-10 3 Minute Rest
DB Concentration Curl 4x8-10 2 Minute Rest
Incline DB Curl 2x7-7-7 1.5 Minute Rest
Triceps Extension 2x15-20 1 Minute Rest

Week 4 Lower Body A Day 2

Week 4 Upper Body B Day 3


Close Grip Bench Press 4x6-8 2 Minute Rest
Med Ball Pushups 2x8-10 1 Minute Rest
Neutral DB Press 3x12-15 2 Minute Rest
Hammer Curl 3x12-15 1.5 Minute Rest
Preacher Curl 2x12-15 1.5 Minute Rest

Week 4 Lower Body B Day 4


Week 5 Upper Body A Day 1
Bench Press 3x7@75-80% 4 Minute Rest
Incline DB Press 3x8-10 3 Minute Rest
DB Concentration Curl 4x8-10 2 Minute Rest
EZ Bar Curl 2x10-5-5 1.5 Minute Rest
Triceps Extension 2x15-20 1 Minute Rest

Week 4 Lower Body A Day 2

Week 5 Upper Body B Day 3


Close Grip Bench 4x6-8 2 Minute Rest
Med Ball Pushups 2x8-10 1 Minute Rest
Neutral DB Press 3x12-15 2 Minute Rest
Hammer Curl 4x12-15 1.5 Minute Rest
Incline Death Curls 2x20 1.5 Minute Rest

Week 5 Lower Body B Day 4


Week 6 Upper Body A Day 1
Bench Press 4x7@75-80% 4 Minute Rest
Incline DB Press 3x8-10 3 Minute Rest
DB Concentration Curl 4x8-10 2 Minute Rest
EZ Bar Curl 2x10-5-5 1.5 Minute Rest
Triceps Extension 2x15-20 1 Minute Rest

Week 6 Lower Body A Day 2

Week 6 Upper Body B Day 3


Close Grip Bench 4x6-8 2 Minute Rest
Med Ball Pushups 2x8-10 1 Minute Rest
Neutral DB Press 3x12-15 2 Minute Rest
Hammer Curl 4x12-15 1.5 Minute Rest
Incline Death Curls 2x20 1.5 Minute Rest

Week 6 Lower Body B Day 4


Week 7 Upper Body A Day 1
Bench Press 3x7@77-82% 4 Minute Rest
Incline DB Press 3x8-10 3 Minute Rest
DB Concentration Curl 4x8-10 2 Minute Rest
EZ Bar Curl 3x10-5-5 1.5 Minute Rest
Triceps Extension 2x15-20 1 Minute Rest

Week 7 Lower Body A Day 2

Week 7 Upper Body B Day 3


Close Grip Bench Press 2 Minute Rest
Med Ball Pushups 2x8-10 1 Minute Rest
Neutral DB Press 3x12-15 2 Minute Rest
Hammer Curl 4x12-15 1.5 Minute Rest
Incline Death Curls 2x20 1.5 Minute Rest

Week 7 Lower Body B Day 4


Week 8 Upper Body A Day 1
Bench Press 1xAMRAP@90% 4 Minute Rest
Incline DB Press 3x8-10 3 Minute Rest
DB Concentration Curl 4x8-10 2 Minute Rest
EZ Bar Curl 3x10-5-5 1.5 Minute Rest
Triceps Extension 2x15-20 1 Minute Rest

Week 8 Lower Body A Day 2

Week 8 Upper Body B Day 3


Close Grip Bench 4x6-8 2 Minute Rest
Med Ball Pushups 2x8-10 1 Minute Rest
Neutral DB Press 3x12-15 2 Minute Rest
Hammer Curl 4x12-15 1.5 Minute Rest
Incline Death Curls 2x20 1.5 Minute Rest

Week 8 Lower Body B Day 4

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