Upper Lower, No Barbell
Four days a week, upper and lower twice each, on machines, cables and dumbbells. There is no barbell in it.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 4
- Level
- Beginner to Intermediate
- Gear
- Machines, a cable stack, dumbbells and an adjustable bench. No barbell at any point.
The sessions Four days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Upper A
- Machine Chest Press 4 × 10
- Lat Pulldown 4 × 10
- Dumbbell Shoulder Press 3 × 12
- Cable Fly 3 × 15
- Cable Curl 3 × 12
The heavier upper day. Full rest after the chest press and the pulldown.
Day 2 Lower A
- Leg Press 4 × 10
- Dumbbell Romanian Deadlift 3 × 12
- Leg Extension 3 × 15
- Standing Calf Raise 4 × 15
- Cable Crunch 3 × 12
Knees track over your toes on the press — set your feet before the first rep, not during it.
Day 3 Upper B
- Seated Cable Row 4 × 10
- Incline Dumbbell Press 3 × 10
- Machine Shoulder Press 3 × 12
- Reverse Pec Deck 3 × 15
- Triceps Rope Pushdown 3 × 12
Pull-first day. Sit tall on the row — the stack moves because your elbows do.
Day 4 Lower B
- Hack Squat 4 × 10
- Leg Curl or Lying Leg Curl 3 × 12
- Cable Pull-Through 3 × 12
- Hip Abduction Machine 3 × 15
- Seated Calf Raise 4 × 15
On the pull-through, the hips do all of it — arms are rope, nothing more.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
Get all 8 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.