FUNDAMENTALS PROGRAM. LOWER/UPPER.
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
