Fundamentals Upper/Lower Program

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4 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

great for beginners.

Lower Body #1 8 exercises, 0 min

Upper Body #1 7 exercises, 0 min

Dumbbell Bench Press	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Barbell Military Press	3x10 reps	rest: 60s
T Bar Row	3x12 reps	rest: 60s
Machine Fly	3x12 reps	rest: 60s
Dumbbell Bicep Curl	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x12 reps	rest: 60s

Lower Body #2 7 exercises, 0 min

Barbell Deadlift	3x8 reps	rest: 180s
Dumbbell Walking Lunge	3x10 reps	rest: 90s
Machine Single-Leg Extension	3x15 reps	rest: 60s
Machine Single-Leg Curl	3x15 reps	rest: 60s
Machine Hip Abduction	3x15 reps	rest: 60s
Machine Seated Calf Raise	3x12 reps	rest: 60s
Leg Raise	3x12 reps	rest: 60s

Upper Body #2 7 exercises, 0 min

Dumbbell Incline Bench Press	3x8 reps	rest: 120s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 120s
Machine Dip	3x12 reps	rest: 120s
Barbell Bent-Over Row	3x12 reps	rest: 120s
Dumbbell Lateral Raise	3x15 reps	rest: 90s
Cable Rope Face Pull	3x15 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s