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Upside Down Training
General
Advanced
Barbell
Plan Details
The Upside Down Training routine is a 20 day workout plan. It is an advanced level plan to achieve general fitness goals.
It gives larger muscle groups a break while focusing on smaller muscle groups.
Routine detail
Day 1
Day 1
Est. 41 min
4 exercises
Barbell Tricep Extension (Supine)
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Barbell Bench Press
2 Sets x 15 Reps
Barbell Squat
2 Sets x 15 Reps
Day 2
Day 2
Est. 43 min
5 exercises
Barbell Curl
4 Sets x 15 Reps
Barbell Seated Calf Raise
4 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Barbell Bent-Over Row
2 Sets x 15 Reps
Hanging Leg Raise
2 Sets x 10 Reps
Day 3
Day 3
Est. 43 min
5 exercises
Barbell Tricep Extension (Supine)
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
2 Sets x 15 Reps
Dumbbell Seated Shoulder Press
2 Sets x 15 Reps
Barbell Incline Bench Press
2 Sets x 15 Reps
Barbell Squat
2 Sets x 15 Reps
Day 4
Day 4
Est. 44 min
5 exercises
Barbell Curl
4 Sets x 15 Reps
Barbell Seated Calf Raise
4 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 15 Reps
Stability Ball Crunch
2 Sets x 15 Reps
Day 5
Day 5
Est. 37 min
5 exercises
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Barbell Bench Press
2 Sets x 12 Reps
Barbell Squat
2 Sets x 12 Reps
Day 6
Day 6
Est. 42 min
6 exercises
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Seated Curl
2 Sets x 12 Reps
Barbell Seated Calf Raise
5 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Bent-Over Row
2 Sets x 12 Reps
Hanging Knee Raise
2 Sets x 12 Reps
Day 7
Day 7
Est. 39 min
6 exercises
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
2 Sets x 12 Reps
Barbell Bench Press
2 Sets x 12 Reps
Barbell Squat
2 Sets x 12 Reps
Day 8
Day 8
Est. 42 min
6 exercises
Barbell Curl
3 Sets x 12 Reps
Barbell Preacher Curl
2 Sets x 12 Reps
Barbell Seated Calf Raise
5 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Stability Ball Crunch
2 Sets x 12 Reps
Day 9
Day 9
Est. 39 min
6 exercises
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Day 10
Day 10
Est. 42 min
6 exercises
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Barbell Standing Calf Raise
6 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Hanging Knee Raise
2 Sets x 15 Reps
Day 11
Day 11
Est. 38 min
5 exercises
Barbell Tricep Extension (Supine)
6 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Day 12
Day 12
Est. 42 min
6 exercises
Barbell Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Barbell Standing Calf Raise
6 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Stability Ball Crunch
2 Sets x 15 Reps
Day 13
Day 13
Est. 45 min
4 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Day 14
Day 14
Est. 45 min
5 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Standing Calf Raise
2 Sets x 8 Reps
Hanging Knee Raise
2 Sets x 15 Reps
Day 15
Day 15
Est. 50 min
8 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Shoulder Press
1 Set x 8 Reps
Machine Leg Curl (Prone)
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Barbell Tricep Extension (Supine)
1 Set x 8 Reps
Barbell Standing Calf Raise
1 Set x 8 Reps
Day 16
Day 16
Est. 50 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Shoulder Press
1 Set x 8 Reps
Machine Leg Curl (Prone)
1 Set x 8 Reps
Barbell Tricep Extension (Supine)
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Barbell Standing Calf Raise
1 Set x 8 Reps
Day 17
Day 17
Est. 45 min
4 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Day 18
Day 18
Est. 45 min
5 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Standing Calf Raise
2 Sets x 8 Reps
Hanging Knee Raise
2 Sets x 15 Reps
Day 19
Day 19
Est. 50 min
8 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Shoulder Press
1 Set x 8 Reps
Machine Leg Curl (Prone)
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Barbell Tricep Extension (Supine)
1 Set x 8 Reps
Barbell Standing Calf Raise
1 Set x 8 Reps
Day 20
Day 20
Est. 50 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Shoulder Press
1 Set x 8 Reps
Machine Leg Curl (Prone)
1 Set x 8 Reps
Barbell Tricep Extension (Supine)
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Barbell Standing Calf Raise
1 Set x 8 Reps
