FUNDAMENTALS PROGRAM. LOWER/UPPER.

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FUNDAMENTALS PROGRAM. LOWER/UPPER. - JEFIT

FUNDAMENTALS PROGRAM. LOWER/UPPER.

AUDIO TIP

General

Beginner

Machine strength

Plan Details

The FUNDAMENTALS PROGRAM. LOWER/UPPER. routine by MajorsPupedis is a 32 day workout plan. It is a beginner level plan to achieve general fitness goals.

FOR BEGINNERS/INTERMEDIATES. THIS ROUTINE IS LOWER BODY / UPPER BODY SPLIT FOR 2 MONTHS, 4x A WEEK. FOR EXAMPLE - DAY 1; DAY 2; REST; DAY 4; DAY 5; REST; REST.

Routine detail

Day 1

W1D1 - STRENGTH BASE

Est. 61 min

7 exercises

Barbell Squat

3 Sets x 10 Reps

Barbell Romanian Deadlift

3 Sets x 10 Reps

Barbell Hip Thrust

3 Sets x 10 Reps

Machine Leg Extension

3 Sets x 10 Reps

Machine Seated Leg Curl

3 Sets x 10 Reps

Machine Hip Adduction

3 Sets x 10 Reps

Decline Crunch

3 Sets x 10 Reps

Day 2

W1D2 - STRENGTH BASE

Est. 66 min

7 exercises

Barbell Bench Press

3 Sets x 10 Reps

Machine Lat Pulldown

3 Sets x 10 Reps

Barbell Military Press

3 Sets x 10 Reps

Machine Seated Row

3 Sets x 10 Reps

Machine Fly

3 Sets x 10 Reps

Barbell Curl

3 Sets x 10 Reps

Barbell Seated Tricep Extension

3 Sets x 10 Reps

Day 4

W1D3 - STRENGTH BASE

Est. 56 min

7 exercises

Side-Lying Thoracic Rotation

3 Sets x 10 Reps

Dumbbell Walking Lunge

3 Sets x 10 Reps

Machine Single-Leg Extension

3 Sets x 10 Reps

Machine Single-Leg Curl

3 Sets x 10 Reps

Machine Hip Adduction

3 Sets x 10 Reps

Calf Press On Leg Press

3 Sets x 10 Reps

Plank

3 Sets

Day 5

W1D4 - STRENGTH BASE

Est. 68 min

8 exercises

Partial Dumbbell Raises (low)

3 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Machine Assisted Pull-Up

3 Sets x 10 Reps

Weighted Tricep Dip

3 Sets x 10 Reps

Barbell Bent-Over Row

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Cable Rope Face Pull

3 Sets x 10 Reps

Dumbbell Hammer Curl

3 Sets x 10 Reps

Day 8

W2D1 - STRENGTH BASE

Est. 66 min

8 exercises

Barbell Squat

3 Sets x 10 Reps

Barbell Romanian Deadlift

3 Sets x 10 Reps

Barbell Hip Thrust

3 Sets x 10 Reps

Machine Leg Extension

3 Sets x 10 Reps

Machine Seated Leg Curl

3 Sets x 10 Reps

Machine Hip Adduction

3 Sets x 10 Reps

Decline Crunch

3 Sets x 10 Reps

Calf Press On Leg Press

2 Sets x 10 Reps

Day 9

W2D2 - STRENGTH BASE

Est. 64 min

7 exercises

Barbell Bench Press

3 Sets x 10 Reps

Machine Assisted Pull-Up

3 Sets x 10 Reps

Smith Machine Shoulder Press

3 Sets x 10 Reps

Machine Seated Row

3 Sets x 10 Reps

Machine Fly

3 Sets x 10 Reps

Barbell Curl

3 Sets x 10 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Day 11

W2D3 - STRENGTH BASE

Est. 56 min

7 exercises

Side-Lying Thoracic Rotation

3 Sets x 10 Reps

Dumbbell Walking Lunge

3 Sets x 10 Reps

Machine Single-Leg Extension

3 Sets x 10 Reps

Machine Single-Leg Curl

3 Sets x 10 Reps

Machine Hip Adduction

3 Sets x 10 Reps

Calf Press On Leg Press

3 Sets x 10 Reps

Plank

3 Sets

Day 12

W2D4 - STRENGTH BASE

Est. 69 min

8 exercises

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Machine Lat Pulldown (Reverse Grip)

3 Sets x 10 Reps

Weighted Tricep Dip

3 Sets x 10 Reps

Barbell Bent-Over Row

3 Sets x 10 Reps

Partial Dumbbell Raises (low)

3 Sets x 10 Reps

Partial Dumbbell Raises (upper)

3 Sets x 10 Reps

Cable Rope Face Pull

3 Sets x 10 Reps

Dumbbell Hammer Curl

3 Sets x 10 Reps

Day 15

W3D1 - STRENGTH BASE

Est. 66 min

8 exercises

Barbell Squat

3 Sets x 10 Reps

Barbell Romanian Deadlift

3 Sets x 10 Reps

Barbell Hip Thrust

3 Sets x 10 Reps

Machine Leg Extension

3 Sets x 10 Reps

Machine Seated Leg Curl

3 Sets x 10 Reps

Machine Hip Adduction

3 Sets x 10 Reps

Decline Crunch

3 Sets x 10 Reps

Calf Press On Leg Press

2 Sets x 10 Reps

Day 16

W3D2 - STRENGTH BASE

Est. 64 min

7 exercises

Barbell Bench Press

3 Sets x 10 Reps

Machine Assisted Pull-Up

3 Sets x 10 Reps

Smith Machine Shoulder Press

3 Sets x 10 Reps

Machine Seated Row

3 Sets x 10 Reps

Machine Fly

3 Sets x 10 Reps

Barbell Curl

3 Sets x 10 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Day 18

W3D3 - STRENGTH BASE

Est. 56 min

7 exercises

Side-Lying Thoracic Rotation

3 Sets x 10 Reps

Dumbbell Walking Lunge

3 Sets x 10 Reps

Machine Single-Leg Extension

3 Sets x 10 Reps

Machine Single-Leg Curl

3 Sets x 10 Reps

Machine Hip Adduction

3 Sets x 10 Reps

Calf Press On Leg Press

3 Sets x 10 Reps

Plank

3 Sets

Day 19

W3D4 - STRENGTH BASE

Est. 61 min

7 exercises

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Machine Lat Pulldown (Reverse Grip)

3 Sets x 10 Reps

Weighted Tricep Dip

3 Sets x 10 Reps

Barbell Bent-Over Row

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Cable Rope Face Pull

3 Sets x 10 Reps

Dumbbell Hammer Curl

3 Sets x 10 Reps

Day 22

W4D1 - STRENGTH BASE

Est. 66 min

8 exercises

Barbell Squat

3 Sets x 10 Reps

Barbell Romanian Deadlift

3 Sets x 10 Reps

Barbell Hip Thrust

3 Sets x 10 Reps

Machine Leg Extension

3 Sets x 10 Reps

Machine Seated Leg Curl

3 Sets x 10 Reps

Machine Hip Adduction

3 Sets x 10 Reps

Decline Crunch

3 Sets x 10 Reps

Calf Press On Leg Press

2 Sets x 10 Reps

Day 23

W4D2 - STRENGTH BASE

Est. 64 min

7 exercises

Barbell Bench Press

3 Sets x 10 Reps

Machine Assisted Pull-Up

3 Sets x 10 Reps

Smith Machine Shoulder Press

3 Sets x 10 Reps

Machine Seated Row

3 Sets x 10 Reps

Machine Fly

3 Sets x 10 Reps

Barbell Curl

3 Sets x 10 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Day 25

W4D3 - STRENGTH BASE

Est. 56 min

7 exercises

Side-Lying Thoracic Rotation

3 Sets x 10 Reps

Dumbbell Walking Lunge

3 Sets x 10 Reps

Machine Single-Leg Extension

3 Sets x 10 Reps

Machine Single-Leg Curl

3 Sets x 10 Reps

Machine Hip Adduction

3 Sets x 10 Reps

Calf Press On Leg Press

3 Sets x 10 Reps

Plank

3 Sets

Day 26

W4D4 - STRENGTH BASE

Est. 61 min

7 exercises

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Machine Lat Pulldown (Reverse Grip)

3 Sets x 10 Reps

Weighted Tricep Dip

3 Sets x 10 Reps

Barbell Bent-Over Row

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Cable Rope Face Pull

3 Sets x 10 Reps

Dumbbell Hammer Curl

3 Sets x 10 Reps

Day 29

W5D1 - MODIFIED STRENGTH BASE

Est. 59 min

7 exercises

Hex Bar Deadlift

3 Sets x 5 Reps

Kettlebell Goblet Squat

3 Sets x 12 Reps

Dumbbell Single Leg Hip Thrust

3 Sets x 10 Reps

Machine Leg Press

3 Sets x 12 Reps

Machine Seated Leg Curl

3 Sets x 10 Reps

Standing Calf Raise

3 Sets x 8 Reps

Decline Crunch

3 Sets x 10 Reps

Day 30

W5D2 - MODIFIED STRENGTH BASE

Est. 66 min

7 exercises

Barbell Bench Press

3 Sets x 10 Reps

Single Arm Pulldown

3 Sets x 8 Reps

Smith Machine Shoulder Press

3 Sets x 12 Reps

Dumbbell One-Arm Row

3 Sets x 12 Reps

Weighted Tricep Dip

3 Sets x 6 Reps

Cable Reverse Fly

3 Sets x 15 Reps

EZ Bar Curl

3 Sets x 12 Reps

Day 32

W5D3 - MODIFIED STRENGTH BASE

Est. 57 min

7 exercises

Barbell Squat

3 Sets x 8 Reps

Barbell Hip Thrust

3 Sets x 10 Reps

Barbell Romanian Deadlift

3 Sets x 10 Reps

Machine Seated Leg Curl

3 Sets x 10 Reps

Standing Calf Raise

3 Sets x 6 Reps

Hanging Leg Raise

3 Sets x 6 Reps

Machine Hip Abduction

3 Sets x 20 Reps

Day 33

W5D4 - MODIFIED STRENGTH BASE

Est. 70 min

7 exercises

Barbell Military Press

3 Sets x 6 Reps

Neutral Grip Pulldown

3 Sets x 6 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Cable Lateral Raise

3 Sets x 12 Reps

Machine Reverse Fly

3 Sets x 12 Reps

Cable One-Arm Bicep Curl

3 Sets x 15 Reps

Day 36

W6D1 - MODIFIED STRENGTH BASE

Est. 59 min

7 exercises

Hex Bar Deadlift

3 Sets x 5 Reps

Kettlebell Goblet Squat

3 Sets x 12 Reps

Dumbbell Single Leg Hip Thrust

3 Sets x 10 Reps

Machine Leg Press

3 Sets x 12 Reps

Machine Seated Leg Curl

3 Sets x 10 Reps

Standing Calf Raise

3 Sets x 8 Reps

Decline Crunch

3 Sets x 10 Reps

Day 37

W6D2 - MODIFIED STRENGTH BASE

Est. 66 min

7 exercises

Barbell Bench Press

3 Sets x 10 Reps

Single Arm Pulldown

3 Sets x 8 Reps

Smith Machine Shoulder Press

3 Sets x 12 Reps

Dumbbell One-Arm Row

3 Sets x 12 Reps

Weighted Tricep Dip

3 Sets x 6 Reps

Cable Reverse Fly

3 Sets x 15 Reps

EZ Bar Curl

3 Sets x 12 Reps

Day 39

W6D3 - MODIFIED STRENGTH BASE

Est. 57 min

7 exercises

Barbell Squat

3 Sets x 8 Reps

Barbell Hip Thrust

3 Sets x 10 Reps

Barbell Romanian Deadlift

3 Sets x 10 Reps

Machine Seated Leg Curl

3 Sets x 10 Reps

Standing Calf Raise

3 Sets x 6 Reps

Hanging Leg Raise

3 Sets x 6 Reps

Machine Hip Abduction

3 Sets x 20 Reps

Day 40

W6D4 - MODIFIED STRENGTH BASE

Est. 70 min

7 exercises

Barbell Military Press

3 Sets x 6 Reps

Neutral Grip Pulldown

3 Sets x 6 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Cable Lateral Raise

3 Sets x 12 Reps

Machine Reverse Fly

3 Sets x 12 Reps

Cable One-Arm Bicep Curl

3 Sets x 15 Reps

Day 43

W7D1 - MODIFIED STRENGTH BASE

Est. 59 min

7 exercises

Hex Bar Deadlift

3 Sets x 5 Reps

Kettlebell Goblet Squat

3 Sets x 12 Reps

Dumbbell Single Leg Hip Thrust

3 Sets x 10 Reps

Machine Leg Press

3 Sets x 12 Reps

Machine Seated Leg Curl

3 Sets x 10 Reps

Standing Calf Raise

3 Sets x 8 Reps

Decline Crunch

3 Sets x 10 Reps

Day 44

W7D2 - MODIFIED STRENGTH BASE

Est. 66 min

7 exercises

Barbell Bench Press

3 Sets x 10 Reps

Single Arm Pulldown

3 Sets x 8 Reps

Smith Machine Shoulder Press

3 Sets x 12 Reps

Dumbbell One-Arm Row

3 Sets x 12 Reps

Weighted Tricep Dip

3 Sets x 6 Reps

Cable Reverse Fly

3 Sets x 15 Reps

EZ Bar Curl

3 Sets x 12 Reps

Day 46

W7D3 - MODIFIED STRENGTH BASE

Est. 57 min

7 exercises

Barbell Squat

3 Sets x 8 Reps

Barbell Hip Thrust

3 Sets x 10 Reps

Barbell Romanian Deadlift

3 Sets x 10 Reps

Machine Seated Leg Curl

3 Sets x 10 Reps

Standing Calf Raise

3 Sets x 6 Reps

Hanging Leg Raise

3 Sets x 6 Reps

Machine Hip Abduction

3 Sets x 20 Reps

Day 47

W7D4 - MODIFIED STRENGTH BASE

Est. 70 min

7 exercises

Barbell Military Press

3 Sets x 6 Reps

Neutral Grip Pulldown

3 Sets x 6 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Cable Lateral Raise

3 Sets x 12 Reps

Machine Reverse Fly

3 Sets x 12 Reps

Cable One-Arm Bicep Curl

3 Sets x 15 Reps

Day 50

W8D1 - MODIFIED STRENGTH BASE

Est. 59 min

7 exercises

Hex Bar Deadlift

3 Sets x 5 Reps

Kettlebell Goblet Squat

3 Sets x 12 Reps

Dumbbell Single Leg Hip Thrust

3 Sets x 10 Reps

Machine Leg Press

3 Sets x 12 Reps

Machine Seated Leg Curl

3 Sets x 10 Reps

Standing Calf Raise

3 Sets x 8 Reps

Decline Crunch

3 Sets x 10 Reps

Day 51

W8D2 - MODIFIED STRENGTH BASE

Est. 66 min

7 exercises

Barbell Bench Press

3 Sets x 10 Reps

Single Arm Pulldown

3 Sets x 8 Reps

Smith Machine Shoulder Press

3 Sets x 12 Reps

Dumbbell One-Arm Row

3 Sets x 12 Reps

Weighted Tricep Dip

3 Sets x 6 Reps

Cable Reverse Fly

3 Sets x 15 Reps

EZ Bar Curl

3 Sets x 12 Reps

Day 53

W8D3 - MODIFIED STRENGTH BASE

Est. 57 min

7 exercises

Barbell Squat

3 Sets x 8 Reps

Barbell Hip Thrust

3 Sets x 10 Reps

Barbell Romanian Deadlift

3 Sets x 10 Reps

Machine Seated Leg Curl

3 Sets x 10 Reps

Standing Calf Raise

3 Sets x 6 Reps

Hanging Leg Raise

3 Sets x 6 Reps

Machine Hip Abduction

3 Sets x 20 Reps

Day 54

W8D4 - MODIFIED STRENGTH BASE

Est. 70 min

7 exercises

Barbell Military Press

3 Sets x 6 Reps

Neutral Grip Pulldown

3 Sets x 6 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Cable Lateral Raise

3 Sets x 12 Reps

Machine Reverse Fly

3 Sets x 12 Reps

Cable One-Arm Bicep Curl

3 Sets x 15 Reps

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FUNDAMENTALS PROGRAM. LOWER/UPPER.

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