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Upper Lower Wave 3
General
Beginner
Machine strength
Plan Details
The Upper Lower Wave 3 routine by caseyfmartel is a 12 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Lower 1 Week 1
7 exercises
Barbell Squat
4 Sets x 4 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 20 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Plank
3 Sets
Day 2
Upper 1 Week 1
7 exercises
Barbell Bench Press
4 Sets x 6 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 6 Reps
Leverage Machine High Row
2 Sets x 12 Reps
Push-Up
3 Sets x 20 Reps
Cable Tricep Extension
4 Sets x 10 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Day 3
Lower 2 Week 1
7 exercises
Barbell Deadlift
2 Sets x 5 Reps
Hack Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Reverse Hyper (Flat Bench)
3 Sets x 15 Reps
Machine Single-Leg Extension
2 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Day 4
Upper 2 Week 1
7 exercises
Machine Assisted Pull-Up
3 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Exercise Band Reverse Fly
3 Sets x 30 Reps
Dumbbell Arnold Press
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dip
3 Sets x 20 Reps
Day 5
Lower 1 Week 2
7 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 20 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Plank
3 Sets
Day 6
Upper 1 Week 2
7 exercises
Barbell Bench Press
3 Sets x 7 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Barbell Military Press
4 Sets x 6 Reps
Leverage Machine High Row
2 Sets x 12 Reps
Push-Up
3 Sets x 20 Reps
Cable Tricep Extension
4 Sets x 10 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Day 7
Lower 2 Week 2
7 exercises
Barbell Deadlift
3 Sets x 5 Reps
Hack Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Reverse Hyper (Flat Bench)
3 Sets x 15 Reps
Machine Single-Leg Extension
2 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Day 8
Upper 2 Week 2
7 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Exercise Band Reverse Fly
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 9
Lower 1 Week 3
7 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 20 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Plank
3 Sets
Day 10
Upper 1 Week 3
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Barbell Military Press
4 Sets x 6 Reps
Leverage Machine High Row
2 Sets x 12 Reps
Push-Up
3 Sets x 20 Reps
Cable Tricep Extension
4 Sets x 10 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Day 11
Lower 2 Week 3
7 exercises
Barbell Deadlift
4 Sets x 5 Reps
Hack Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Reverse Hyper (Flat Bench)
3 Sets x 15 Reps
Machine Single-Leg Extension
2 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Day 12
Upper 2 Week 3
7 exercises
Machine Assisted Pull-Up
5 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Exercise Band Reverse Fly
2 Sets x 30 Reps
Dumbbell Arnold Press
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dip
3 Sets x 15 Reps
