JOEY D'S FREE UPPER/LOWER PROGRAMME

UPPER/LOWER BLOCK 1

DAY 1 - LOWER BODY

weights ascending through sets 1 - 4 lower weight
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 REST (SECONDS)
Leg Extension 12 12 10 10 MR ≈ 90
Ham Curl (lying) 12 12 10 10 MR ≈ 90
Squat 20 15 12 12 ≈ 150
Romanian Deadlif 12 12 10 10 ≈ 120
Calf Isolation 15 15 12 12 MR ≈ 90 Likely alternating we
Free Exercise N/A N/A N/A N/A N/A N/A Likely a unilateral press. E
RPE ≈ 7 RPE ≈ 8 RPE ≈ 8 RPE ≈ 8/9 RPE ≈ 9/10

DAY 2 - UPPER BODY

weights ascending through sets 1 - 4 lower weight
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 REST (SECONDS)
Flat DB Press 12 12 10 10 MR ≈ 120
Machine Row 12 12 10 10 MR ≈ 120 Paused at bottom (che
OHP 10 10 8 8 MR ≈ 120
Pull-Up (bodyweight) 15 15 12 MR MR ≈ 120 No straps until set 4. Paus
Incline BB Press 8 8 8 MR ≈ 120
Free Exercise N/A N/A N/A N/A N/A N/A Likel
RPE ≈ 7 RPE ≈ 8 RPE ≈ 8 RPE ≈ 8/9 RPE ≈ 9/10

DAY 3 - ISOLATIONS & ABS

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 REST (SECONDS)

DB Curl 24 24 20 20 ≈ 90 Reps given
DB Skullcrusher 12 12 10 10 ≈ 90
Preacher Curl 12 12 10 10 ≈ 90
Overhead Cable Extension 12 12 10 10 MR-DS ≈ 90
DB Lateral Raise 15 15 12 12 ≈ 90
Lateral Raise Machine 12 MR-DS ≈ 90
Decline Crunches 15 15 15 15 MR ≈ 60 Incre
Decline Reverse Crunches 12 12 12 12 MR ≈ 60
RPE ≈ 7 RPE ≈ 8 RPE ≈ 8 RPE ≈ 8/9 RPE ≈ 9/10

DAY 4 = DAY 1
DAY 5 = DAY 2
DAY 6 = DAY 3
DAY 7 = REST
 ADDITIONAL NOTES
N/A
N/A
N/A
N/A
Likely alternating weekly between straight and bent leg presses
Likely a unilateral press. E.g. Bulgarian split squats/walking BB lunges etc

ADDITIONAL NOTES
N/A
Paused at bottom (chest pad close enough to rest weight on stack)
N/A
No straps until set 4. Pause with feet on step/floor between reps on set 5.
N/A
Likely lat prayer or rear delt fly

ADDITIONAL NOTES
Reps given as total, performed alternately.
 N/A
Using EZ bar
Using rope
N/A
N/A
Increase gradient in latter sets
N/A
 UPPER/LOWER BLOCK 2

DAY 1 - LOWER BODY

weights ascending through sets 1 - 4 lower weight
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 REST (SECONDS)
Squat 12 12 10 10 ≈ 90
Leg Extension 10 10 8 8 MR ≈ 90
Ham Curl (lying) 10 10 8 8 MR ≈ 150
Romanian Deadlif 10 10 8 8 ≈ 120
Calf Isolation 12 12 10 10 MR ≈ 90 Likely alternating we
Free Exercise N/A N/A N/A N/A N/A N/A Likely a unilateral press. E
RPE ≈ 7 RPE ≈ 8 RPE ≈ 8 RPE ≈ 8/9 RPE ≈ 9/10

DAY 2 - UPPER BODY

weights ascending through sets 1 - 4 lower weight
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 REST (SECONDS)
Flat DB Press 10 10 8 8 MR ≈ 120
Machine Row 10 10 8 8 MR ≈ 120 Paused at bottom (che
OHP 8 8 6 6 MR ≈ 120
Pull-Up (weighted) 10 10 8 8 MR ≈ 120 No straps until set 4. Paus
Incline BB Press 8 8 8 MR ≈ 120
Free Exercise N/A N/A N/A N/A N/A N/A Likel
RPE ≈ 7 RPE ≈ 8 RPE ≈ 8 RPE ≈ 8/9 RPE ≈ 9/10

DAY 3 - ISOLATIONS & ABS

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 REST (SECONDS)

DB Curl 20 20 16 16 ≈ 90 Reps given
DB Skullcrusher 10 10 8 8 ≈ 90
Preacher Curl 10 10 8 8 ≈ 90
Overhead Cable Extension 10 10 8 8 MR-DS ≈ 90
DB Lateral Raise 12 12 10 10 ≈ 90
Lateral Raise Machine 12 MR-DS ≈ 90
Decline Crunches 15 15 15 15 MR ≈ 60 Incre
Decline Reverse Crunches 12 12 12 12 MR ≈ 60
RPE ≈ 7 RPE ≈ 8 RPE ≈ 8 RPE ≈ 8/9 RPE ≈ 9/10
 ADDITIONAL NOTES
N/A
N/A
N/A
N/A
Likely alternating weekly between straight and bent leg presses
Likely a unilateral press. E.g. Bulgarian split squats/walking BB lunges etc

ADDITIONAL NOTES
N/A
Paused at bottom (chest pad close enough to rest weight on stack)
N/A
No straps until set 4. Pause with feet on step/floor between reps on set 5.
N/A
Likely lat prayer or rear delt fly

ADDITIONAL NOTES
Reps given as total, performed alternately.
 N/A
Using EZ bar
Using rope
N/A
N/A
Increase gradient in latter sets
N/A
 UPPER/LOWER BLOCK 3

DAY 1 - LOWER BODY

weights ascending through sets 1 - 4 lower weight
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 REST (SECONDS)
Squat 8 8 6 6 6 ≈ 90
Leg Extension 8 8 6 6 MR ≈ 90
Ham Curl (lying) 8 8 6 6 MR ≈ 150
Romanian Deadlif 8 8 6 6 ≈ 120
Calf Isolation 12 12 10 10 MR ≈ 90 Likely alternating we
Free Exercise N/A N/A N/A N/A N/A N/A Likely a unilateral press. E
RPE ≈ 7 RPE ≈ 8 RPE ≈ 8 RPE ≈ 8/9 RPE ≈ 9/10

DAY 2 - UPPER BODY

weights ascending through sets 1 - 4 lower weight
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 REST (SECONDS)
Flat DB Press 8 8 6 6 MR ≈ 120
Machine Row 8 8 6 6 MR ≈ 120 Paused at bottom (che
OHP 8 8 6 6 MR ≈ 120
Pull-Up (weighted) 8 8 6 6 MR ≈ 120 No straps until set 4. Paus
Incline BB Press 6 6 6 MR ≈ 120
Free Exercise N/A N/A N/A N/A N/A N/A Likel
RPE ≈ 7 RPE ≈ 8 RPE ≈ 8 RPE ≈ 8/9 RPE ≈ 9/10

DAY 3 - ISOLATIONS & ABS

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 REST (SECONDS)

DB Curl 16 16 12 12 ≈ 90 Reps given
DB Skullcrusher 8 8 6 6 ≈ 90
Preacher Curl 8 8 6 6 ≈ 90
Overhead Cable Extension 8 8 6 6 MR-DS ≈ 90
DB Lateral Raise 12 12 10 10 ≈ 90
Lateral Raise Machine 12 MR-DS ≈ 90
Decline Crunches 15 15 15 15 MR ≈ 60 Incre
Decline Reverse Crunches 12 12 12 12 MR ≈ 60
RPE ≈ 7 RPE ≈ 8 RPE ≈ 8 RPE ≈ 8/9 RPE ≈ 9/10
 ADDITIONAL NOTES
N/A
N/A
N/A
N/A
Likely alternating weekly between straight and bent leg presses
Likely a unilateral press. E.g. Bulgarian split squats/walking BB lunges etc

ADDITIONAL NOTES
N/A
Paused at bottom (chest pad close enough to rest weight on stack)
N/A
No straps until set 4. Pause with feet on step/floor between reps on set 5.
N/A
Likely lat prayer or rear delt fly

ADDITIONAL NOTES
Reps given as total, performed alternately.
 N/A
Using EZ bar
Using rope
N/A
N/A
Increase gradient in latter sets
N/A