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
Leg Extension 12 12 10 10 MR
Ham Curl (lying) 12 12 10 10 MR
Squat 20 15 12 12
Romanian Deadlif 12 12 10 10
Calf Isolation 15 15 12 12 MR
Free Exercise N/A N/A N/A N/A N/A
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
Flat DB Press 12 12 10 10 MR
Machine Row 12 12 10 10 MR
OHP 10 10 8 8 MR
Pull-Up (bodyweight) 15 15 12 MR MR
Incline BB Press 8 8 8 MR
Free Exercise N/A N/A N/A N/A N/A
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

DB Curl 24 24 20 20
DB Skullcrusher 12 12 10 10
Preacher Curl 12 12 10 10
Overhead Cable Extension 12 12 10 10 MR-DS
DB Lateral Raise 15 15 12 12
Lateral Raise Machine 12 MR-DS
Decline Crunches 15 15 15 15 MR
Decline Reverse Crunches 12 12 12 12 MR
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
REST (SECONDS) ADDITIONAL NOTES
≈ 90 N/A
≈ 90 N/A
≈ 150 N/A
≈ 120 N/A
≈ 90 Likely alternating weekly between straight and bent leg presses
N/A Likely a unilateral press. E.g. Bulgarian split squats/walking BB lunges etc

REST (SECONDS) ADDITIONAL NOTES

≈ 120 N/A
≈ 120 Paused at bottom (chest pad close enough to rest weight on stack)
≈ 120 N/A
≈ 120 No straps until set 4. Pause with feet on step/floor between reps on set 5.
≈ 120 N/A
N/A Likely lat prayer or rear delt fly

REST (SECONDS) ADDITIONAL NOTES

≈ 90 Reps given as total, performed alternately.
≈ 90 N/A
≈ 90 Using EZ bar
≈ 90 Using rope
≈ 90 N/A
≈ 90 N/A
≈ 60 Increase gradient in latter sets
≈ 60 N/A
 presses
BB lunges etc

on stack)

reps on set 5.
 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
Squat 12 12 10 10
Leg Extension 10 10 8 8 MR
Ham Curl (lying) 10 10 8 8 MR
Romanian Deadlif 10 10 8 8
Calf Isolation 12 12 10 10 MR
Free Exercise N/A N/A N/A N/A N/A
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
Flat DB Press 10 10 8 8 MR
Machine Row 10 10 8 8 MR
OHP 8 8 6 6 MR
Pull-Up (weighted) 10 10 8 8 MR
Incline BB Press 8 8 8 MR
Free Exercise N/A N/A N/A N/A N/A
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

DB Curl 20 20 16 16
DB Skullcrusher 10 10 8 8
Preacher Curl 10 10 8 8
Overhead Cable Extension 10 10 8 8 MR-DS
DB Lateral Raise 12 12 10 10
Lateral Raise Machine 12 MR-DS
Decline Crunches 15 15 15 15 MR
Decline Reverse Crunches 12 12 12 12 MR
RPE ≈ 7 RPE ≈ 8 RPE ≈ 8 RPE ≈ 8/9 RPE ≈ 9/10
REST (SECONDS) ADDITIONAL NOTES
≈ 90 N/A
≈ 90 N/A
≈ 150 N/A
≈ 120 N/A
≈ 90 Likely alternating weekly between straight and bent leg presses
N/A Likely a unilateral press. E.g. Bulgarian split squats/walking BB lunges etc

REST (SECONDS) ADDITIONAL NOTES

≈ 120 N/A
≈ 120 Paused at bottom (chest pad close enough to rest weight on stack)
≈ 120 N/A
≈ 120 No straps until set 4. Pause with feet on step/floor between reps on set 5.
≈ 120 N/A
N/A Likely lat prayer or rear delt fly

REST (SECONDS) ADDITIONAL NOTES

≈ 90 Reps given as total, performed alternately.
≈ 90 N/A
≈ 90 Using EZ bar
≈ 90 Using rope
≈ 90 N/A
≈ 90 N/A
≈ 60 Increase gradient in latter sets
≈ 60 N/A
 presses
BB lunges etc

on stack)

reps on set 5.
 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
Squat 8 8 6 6 6
Leg Extension 8 8 6 6 MR
Ham Curl (lying) 8 8 6 6 MR
Romanian Deadlif 8 8 6 6
Calf Isolation 12 12 10 10 MR
Free Exercise N/A N/A N/A N/A N/A
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
Flat DB Press 8 8 6 6 MR
Machine Row 8 8 6 6 MR
OHP 8 8 6 6 MR
Pull-Up (weighted) 8 8 6 6 MR
Incline BB Press 6 6 6 MR
Free Exercise N/A N/A N/A N/A N/A
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

DB Curl 16 16 12 12
DB Skullcrusher 8 8 6 6
Preacher Curl 8 8 6 6
Overhead Cable Extension 8 8 6 6 MR-DS
DB Lateral Raise 12 12 10 10
Lateral Raise Machine 12 MR-DS
Decline Crunches 15 15 15 15 MR
Decline Reverse Crunches 12 12 12 12 MR
RPE ≈ 7 RPE ≈ 8 RPE ≈ 8 RPE ≈ 8/9 RPE ≈ 9/10
REST (SECONDS) ADDITIONAL NOTES
≈ 90 N/A
≈ 90 N/A
≈ 150 N/A
≈ 120 N/A
≈ 90 Likely alternating weekly between straight and bent leg presses
N/A Likely a unilateral press. E.g. Bulgarian split squats/walking BB lunges etc

REST (SECONDS) ADDITIONAL NOTES

≈ 120 N/A
≈ 120 Paused at bottom (chest pad close enough to rest weight on stack)
≈ 120 N/A
≈ 120 No straps until set 4. Pause with feet on step/floor between reps on set 5.
≈ 120 N/A
N/A Likely lat prayer or rear delt fly

REST (SECONDS) ADDITIONAL NOTES

≈ 90 Reps given as total, performed alternately.
≈ 90 N/A
≈ 90 Using EZ bar
≈ 90 Using rope
≈ 90 N/A
≈ 90 N/A
≈ 60 Increase gradient in latter sets
≈ 60 N/A
 presses
BB lunges etc

on stack)

reps on set 5.