UPPER 1 – HOME GYM & D.GYM – 28/3/2025

1. Low Incline Bench Press (1)
   90 kg x 6, 70 kg x 7
2. High Incline Ohp (4)
   55 kg x 6
3. Close Grip Bench Press
   90 kg x 6, 6
4. Pullups
   Bw x 10, 5
5. Inverted Rows
   Bw x 2 sets
6. Barbell Curls
   1 set
7. Bodyweight Extensions
   1 set
8. Dumbbell Side Laterals
   2 sets
9. Rear Delt Rows
   1 set

Notes:

• Incredibly happy…

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LOWER 3 – D.GYM – 26/3/2025

1. Leg Curls, Machine 1
   35 kg x 10, 45 kg x 5
2. Machine Hack Squats, Reverse Green Band
   70 kg x 6, 4
3. Glute Cable Kickbacks
   30 kg x 9, 40 kg x 5 or 6
4. Sissy Squats
   2 sets
5. Calf Raises
   1 set
6. Leg Raises
   Bw x 2 sets
7. Lower Back Crunches
   2 sets

UPPER 3 – HOME GYM – 25/3/2025

1. Incline Bench Press (2)
   80 kg x 6, 60 kg x 8
2. Dumbbell Standing Ohp, Single Arm
   20 kg x 7
3. Close Grip Pushups
   Bw x 11-13 (not sure), ?
4. Parallel Grip Pullups
   Bw x 9, 5
5. Inverted Rows
   2 sets
6. Dumbbell Side Laterals
   2 sets
7. Barbell Curls
   1 set
8. Rear Delt Dumbbell Flies
   1 set

LOWER 2 – D.GYM – 22/3/2025

1. Standing Leg Curls
   20 kg x 8, 6
2. Machine Hack Squats
   91 kg x 5, 56 kg x 8
3. Good Mornings Paused
   1 light set
4. Glute Cable Kickbacks
   20 kg x 9, 15 kg x 8
5. Sissy Squats
   2 sets
6. Calf Raises
   1 set
7. Leg Raises
   Bw x 10, 8

Notes:

• I tried starting with a more bent leg on kickbacks, to reduce unnecessary moment arm. Felt WAY better.
• Played around…

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UPPER 2 – D.GYM – 21/3/2025

1. Machine Incline Press
   100 kg x 6, 60 kg x 10
2. Machine Ohp, Seated, No Back Support
   45 kg x 9
3. Machine Close Grip Bench Press
   80 kg x 11, 60 kg x 14
4. Cable Pulldowns
   45 kg x 7, 30 kg x 10
5. Cable Rows, Parallel Grip
   50 kg x 7, 30 kg x 15
6. Dumbbell Side Laterals
   1 set
7. Cuff Pushdowns
   1 or 2 sets
8. Dumbbell Curls
   2 sets
9. Rear Delt Bent Over Flies
   1 set

LOWER 1 – D.GYM – 19/3/2025

1. Lying Leg Curls, machine 2, hole 4
   30 kg x 11, 40 kg x 7
2. Hack Squats
   60 kg x 4, 40 kg x 7
3. Good Mornings
   50 kg x 8
4. Glute Cable Kickbacks
   20 kg x 9, 15 kg x 8
5. Leg extensions
   2 sets
6. Calf Raises
   1 set

Notes:

• Not as strong as I’d like to on hack squatting. Reaching 2 plates for reps would be a nice first goal.
• The leg extension…

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UPPER 1 – HOME GYM & D.GYM – 18/3/2025

1. Low Incline Bench Press (1)
   80 kg x 8, 60 kg x 11
2. High Incline Ohp (4)
   46 kg x 8
3. Feet Out Close Grip Bench Press
   80 kg x 9, 6
4. Pullups
   Bw x 9, 4
5. Overhand Cable Rows
   50 kg x 8, 6
6. Dumbbell Curls
   1 set
7. Cuffs Cable Pushdowns
   1 set
8. Dumbbell Side Laterals
   2 sets
9. Rear Delt Rows
   1…

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Thanks for your time everyone. You’ve helped me a lot put my head in order

Seems to be the general advice here.

Tbh I expected more people to be in support of a modified full body, but an upper lower makes total sense as well in my case.