built with science

upper/lower
workout routine
UPPER/LOWER WORKOUT ROUTINE

TABLE OF CONTENTS
WORKOUT OVERVIEW 3 UPPER BODY 2 WORKOUT 24
COMMON QUESTIONS 4 UPPER BODY 2 WORKOUT 25
UPPER BODY 1 WORKOUT 5 LOW INCLINE DUMBBELL PRESS 26
UPPER BODY 1 WORKOUT 6 PULL-UPS 27
SEATED MID-CHEST CABLE FLYES 28
FLAT DUMBBELL PRESS 7
SEATED CABLE ROW
DUMBBELL CHEST SUPPORTED ROW (MID/UPPER BACK FOCUSED) 29
(MID/UPPER BACK FOCUSED) 8
DUMBBELL LATERAL RAISES 30
SEATED MID-CHEST CABLE FLYES 9
INCLINE DUMBBELL OVERHEAD EXTENSIONS 31
LAT PULLDOWN 10
INCLINE DUMBBELL CURLS 32
CABLE LATERAL RAISES 11
BEHIND BODY CABLE CURLS 12 UPPER BODY 2: EXERCISE ALTERNATIVES 33
CABLE PUSHDOWNS LOWER BODY 2 WORKOUT 34
(ELBOW FRIENDLY) 13
LOWER BODY 2 WORKOUT 35
UPPER BODY 1: EXERCISE ALTERNATIVES 14
BARBELL HIP THRUST 36
SHORTCUT YOUR TRANSFORMATION 15
BARBELL ROMANIAN DEADLIFT 37
LOWER BODY 1 WORKOUT 16 FRONT FOOT ELEVATED REVERSE LUNGES 38
LOWER BODY 1 WORKOUT 17 STANDING WEIGHTED CALF RAISES
(BARBELL OR DUMBBELL) 39
BARBELL BACK SQUAT 18
A1. SEATED LEG CURLS 19 LOWER BODY 2: EXERCISE ALTERNATIVES 40
A2. SEATED LEG EXTENSIONS 20 ADDITIONAL COMMENTS 41
HYPEREXTENSIONS DISCLAIMER 42
(BACK/HAMSTRING FOCUSED) 21
STANDING WEIGHTED CALF RAISES
(BARBELL OR DUMBBELL) 22
LOWER BODY 1: EXERCISE ALTERNATIVES 23

@JEREMYETHIER 2
UPPER/LOWER WORKOUT ROUTINE

WORKOUT OVERVIEW
Welcome to your UPPER/LOWER workout routine.
We’ve created this routine using the latest research on workout volume, frequency, exercise selection,
and more.
The workout routine consists of 4 workout days throughout the week. Each workout will focus either
on the upper body muscles or the lower body muscles.
Here’s an example of what your weekly schedule could look like:

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Upper Lower Upper Lower

Rest Rest Rest
Body 1 Body 1 Body 2 Body 2

The exact days don’t matter, as long as you:

• Don’t do 3 consecutive workouts in a row without any rest days
• Don’t do 2 “upper body” or 2 “lower body” workouts in a row without any rest in between
• Try your best to complete all 4 workouts per week
We have also created a free customized workout tracker specifically for this routine! Click the button
below to download and save a copy of the customized tracker:

DOWNLOAD WORKOUT TRACKER

Good luck!

@JEREMYETHIER 3
UPPER/LOWER WORKOUT ROUTINE

COMMON QUESTIONS
WHAT IF I DON’T HAVE THE AVAILABLE EQUIPMENT FOR AN EXERCISE?
The exercises included in your upper/lower workout routine are not “must do”. There are plenty of
alternatives you can use that are just as good. We’ve listed out these alternatives for you on pages
14, 23, 33 and 40. Feel free to pick an alternative that best suits your body and what you
have access to!

WHAT DOES “TO FAILURE + LENGTHENED PARTIALS” MEAN?

Under the “effort” column of your workouts, you’ll notice that some sets require you to go “to failure +
lengthened partials”. This simply means during that set, once you can’t do anymore full reps (reached
failure), continue the set by doing as many “half reps” as you can. These “half reps”, also known as
lengthened partials, are highly stimulative for growth, and is why we’ve included them into some of
your sets.
Good luck!

@JEREMYETHIER 4
UPPER BODY 1
UPPER/LOWER WORKOUT ROUTINE

UPPER BODY 1 WORKOUT

Rest
Exercise effort Reps (min)
Set 1: 2-3 reps shy of failure
Flat Dumbbell Press Set 2: 2-3 reps shy of failure 6-10 2-3 min
Set 3: To failure

Set 1: 2-3 reps shy of failure

Dumbbell Chest Supported Row
Set 2: 2-3 reps shy of failure 8-12 2-3 min
(mid/upper back focused)
Set 3: To failure

Set 1: 2-3 reps shy of failure

Seated Mid-Chest Cable Fly Set 2: To failure + lengthened partials 10-15 2 min
Set 3: To failure + lengthened partials

Set 1: 2-3 reps shy of failure

Lat Pulldowns Set 2: 2-3 reps shy of failure 8-12 2 min
Set 3: To failure + lengthened partials

Set 1: 2-3 reps shy of failure

1 min
Cable Lateral Raises Set 2: To failure + lengthened partials 10-20 between
arms
Set 3: To failure + lengthened partials

Set 1: 2-3 reps shy of failure

Behind Body Cable Curls 10-15 2 min
Set 2: To failure + lengthened partials

Set 1: 2-3 reps shy of failure

Cable Pushdowns Set 2: To failure + lengthened partials 10-15 2 min
Set 3: To failure + lengthened partials

@JEREMYETHIER 6
UPPER/LOWER WORKOUT ROUTINE

FLAT DUMBBELL PRESS

STEP 1

STEP 1 SETUP
Grab a pair of dumbbells and sit on the edge
of a flat bench. Kick up the dumbbells one
at a time as you lay back on the bench to get
them into position with your arms straight
over your shoulders. Pull your shoulder
blades down away from your ears and STEP 1
pinch them together to create a small space
between your lower back and the bench.
Firmly plant your feet on the ground.

STEP 2
Brace your core and then control the weight
down by dropping your elbows to about
a 45 to 60 degree angle from your torso. STEP 2
Allow your hands to naturally turn in slightly.
Continue lowering until the weights reach
around the level of your torso, or as low as is
comfortable for you.

STEP 3 STEP 3
Use your chest to push the weight back
up until your arms are fully locked out and
directly over your shoulders. Think about
pulling your arms together as if you were
trying to touch your biceps together to move
the weight up.

@JEREMYETHIER 7
UPPER/LOWER WORKOUT ROUTINE
DUMBBELL CHEST SUPPORTED ROW
(MID/UPPER BACK FOCUSED)

STEP 1

STEP 1: SETUP
Set up an incline bench to an angle of about 30
degrees, typically the second notch up from
the bottom. Grab a pair of dumbbells using a STEP 1
thumbless grip and lay your chest on the bench
with your arms hanging down by your sides and
palms facing each other. Plant the balls of your
feet firmly into the ground with your legs fully
straightened or slightly bent.

STEP 2
To stabilize your body, bring your shoulders
down and away from your ears, squeeze your
STEP 2
glutes and flex your abs. Then, pull your elbows
back behind your body at about a 45 to 60
degree angle away from your torso. Squeeze
your shoulder blades together at the top
position.

STEP 3
Control the weight back down to the starting
position instead of letting it just drop. Let your
shoulder blades open up, reset, and then go into STEP 3
your next rep.

ADDITIONAL TIPS

Think about pulling with your elbows each rep in

order to better activate your back.

@JEREMYETHIER 8
UPPER/LOWER WORKOUT ROUTINE

SEATED MID-CHEST CABLE FLYES

STEP 1: SETUP
Move an adjustable bench over to the
middle of a cable machine, positioned a
couple of feet in front of it. Set the incline
to one notch down from the highest
STEP 1
position to about a 75 degree angle.
Adjust the height of the cables around the
level of your mid-chest. Grab each handle,
sit on the bench, and get your arms into
the starting position with your arms out to
your sides and elbows bent. At this point
your forearms should be lined up directly
with the cable.
Pull your shoulder blades down and back STEP 2
together. Plant your feet firmly on the
ground.

STEP 2
Use your chest to bring your arms
together with your arms straight in front
of you. Think about squeezing your biceps
in as if you were trying to bring them
together to better engage your chest. STEP 1
Pause at the end position briefly, slowly
control the weight back while bending
your arms until your elbows reach the
level of your torso, and then repeat for
another rep.

STEP 2

@JEREMYETHIER 9
UPPER/LOWER WORKOUT ROUTINE

LAT PULLDOWN

STEP 1: SETUP
Adjust the height of the seat or knee
pads so that your thighs are securely
locked underneath, with your feet flat on
the floor. Set your weight then stand up
and grab the bar with an overhand grip
just outside shoulder-width apart. Sit
back down with your thighs under the
pads. Tilt your upper back just slightly
backwards.
STEP 1
STEP 2
Pull your elbows down until the bar
reaches the level of your chin. Control
the weight back up until your arms are
almost fully straight, and then repeat for
another rep.

ADDITIONAL TIPS

To better engage the back muscles, you

can try using a thumbless grip and think
about pulling with the elbows rather than
with your hands. STEP 2

@JEREMYETHIER 10
UPPER/LOWER WORKOUT ROUTINE

CABLE LATERAL RAISES

STEP 1

STEP 1: SETUP
Attach a handle to the cable and move it to the
bottom attachment. Face away from the cable
and reach behind your body to grab the handle
with one hand. Take a couple steps forward
and then a small step sideways towards the
direction of your working arm. You should STEP 1
end up with your hand by your thigh with the
direction of the cable headed back behind your
body.

STEP 2
Brace your core and squeeze your glutes. Keep
your arms just slightly bent and raise your arm
diagonally at about 15 to 30 degrees in front
of your body. Raise until your arm reaches
shoulder-height, control back down, and then
repeat for more reps. Switch arms after you’ve
rested for 30 seconds.

ADDITIONAL TIPS
STEP 2
To perform two arms at a time, grab the left cable
with your right hand and right cable with your
left hand. Turn so you face away from the cable
and take a few steps forward. While keeping your
arms just slightly bent, raise your arms into a wide
Y position in front of you. Raise until your arms
reach shoulder-height, control them back down,
and then repeat for more reps.

STEP 2

@JEREMYETHIER 11
UPPER/LOWER WORKOUT ROUTINE

BEHIND BODY CABLE CURLS

STEP 1

STEP 1: SETUP
Attach a handle to each cable and move
it to the lowest position. Face away
from the cable and grab the handle in
each arm. Take a couple small steps
forward and let your arms hang straight
slightly behind your body and towards
the direction of the cable. STEP 1

STEP 2
Brace your core, pull your shoulders
down and away from your ears, and
then while keeping your elbows locked
in position, curl your hands up towards
your shoulders. As you do so, you
should be curling up but also slightly
STEP 2
inward to match the direction of the
cable. Once your arms reach roughly
the level of your chest, control the
weight back down until your arms fully
straighten, and then repeat for another
rep.

ADDITIONAL TIPS
STEP 2
To perform this exercise one arm at a
time, if you were curling your right arm
for example, you’d stand in front and
slightly to the left of the cable so that
you can curl your arm straight up with
the cable pulling your arm directly back
at a straight angle.

@JEREMYETHIER 12
UPPER/LOWER WORKOUT ROUTINE
CABLE PUSHDOWNS
(ELBOW FRIENDLY)

STEP 1: SETUP
STEP 1
Set a pulley to the highest height. Use two rope
attachments and pull them through so that the STEP 1
rope extends longer. Grab one rope in each
hand and take two to three steps back from
the pulley. From here, with a slight bend at
your knees, bend your torso forward about 30
degrees. Bring your elbows down to your sides
angled out just slightly and lock them there.
Your hands should be around the level of your
chest.
STEP 2
STEP 2
Brace your core, and then while keeping your
elbows locked in place, use your triceps to
extend your arms. You should feel as if you’re
pulling the ropes down and out apart. Keep
your elbows locked as you control your hands
back up to about the height of your chest, and
then go down for another rep.
STEP 2

@JEREMYETHIER 13
UPPER/LOWER WORKOUT ROUTINE

UPPER BODY 1: EXERCISE ALTERNATIVES

EXERCISE EXERCISE ALTERNATIVES WATCH ON YOUTUBE
Barbell Bench Press https://youtu.be/pCGVSBk0bIQ

Flat Machine Chest Press https://youtu.be/sO8lFa9CidE

Flat Dumbbell Press Flat Smith Machine Chest Press https://youtu.be/3Z3C44SXSQE

Seated Flat Cable Press https://youtu.be/hPpNTAEDnxM

Neutral Grip DB Press* https://youtu.be/N-kUwH1uf9c

Barbell Row (mid/upper back) https://youtu.be/FTCmwlfZ29A

Dumbbell Chest Supported Row
Seated Cable Row (mid/upper back) https://youtu.be/Q-5V5T55giY
(Mid/Upper Back Focused)
Chest Supported Machine Row https://youtu.be/iDiVxqvHGWY

Standing Mid-Chest Cable Fly https://youtu.be/fyFVaCP9J-8

Pec-Deck Machine Fly https://youtu.be/rnV3y1P7894

Seated Mid-Chest Cable Fly
Dumbbell Fly https://youtu.be/WRn2hqy0gXU

Banded Push-Ups https://youtu.be/dI7LVElfMOg

(Weighted) Pull-Ups https://youtu.be/w_yuTRQd6HA

Kneeling One Arm Lat Pulldown https://youtu.be/PkA-D-Ld4tE

Lat Pulldown
3 Point Dumbbell Row https://youtu.be/hrBLmuQ_vq8

Barbell Row (lat focus) https://youtu.be/tS5lKXxtNvE

Dumbbell Lateral Raise https://youtu.be/zcO3sgAeLA0

Lying Incline Lateral Raise https://youtu.be/upEqeI0F73M

Cable Lateral Raise
Lean In Lateral Raise https://youtu.be/2q4kjTDg-vs

Wide Grip BB Upright Row (last resort) https://youtu.be/6BTMVh9AnCw

Incline Dumbbell Curls https://youtu.be/3D56VDVkQnM

Behind Body Cable Curls
Barbell Curl https://youtu.be/-ClfZ00zo8c

Incline DB Overhead Extensions https://youtu.be/3d86xMhHROA

Overhead Rope Extensions https://youtu.be/7yoTblFCUQM

Cable Pushdowns*
Incline Barbell Skullcrushers https://youtu.be/XgwPiPY4vCI

Cross Cable Tricep Extensions https://youtu.be/Fua2QlXnn6Y

@JEREMYETHIER 14
UPPER/LOWER WORKOUT ROUTINE

SHORTCUT YOUR TRANSFORMATION

Want a proven, step by step plan to
build a body you’re proud of?
While this workout routine is a great start, it will only get you so far. If you want to maximize your
results, you need a program that is customized around YOU and your body.
You’ll get faster results and avoid “wasting time” using a workout routine that may not be optimally
designed for you.
So if you’re someone who wants to fast-track your results and do everything you can to get the best
results possible, then we highly recommend taking a look at our science-based programs.
Our customized science-based programs take all the guesswork out of your training and nutrition, and
guides you every single week to help you build a body you’re proud of.
So you can:
• Gain Lean Muscle
• Lose Stubborn Fat
• Look Better In Your Clothes
• Improve Muscle Definition
• See The Changes In The Mirror
• Get Stronger
• Feel Confident About Your Body
In just a few months you can love the way your
clothes fit, how your physique improves and find
the confidence you never knew you could have.
Our BWS programs work. It’s worked for
thousands of others and will work for you. We
guarantee it. In fact, if you commit to a program
and you don’t see results in your first 90 days,
we’ll refund your money. No questions asked.
To get started today, click the link below to
take our 60-second quiz to create the best
program for you and your body:

CLICK HERE TO JOIN TODAY!

@JEREMYETHIER 15
LOWER BODY 1
UPPER/LOWER WORKOUT ROUTINE

LOWER BODY 1 WORKOUT

Exercise effort Reps Rest (min)
Set 1: 2-3 reps shy of failure
Barbell Back Squat Set 2: 2-3 reps shy of failure 6-10 2-3 min
Set 3: 2-3 reps shy of failure

Set 1: 2-3 reps shy of failure

A1. Seated Leg Curls Set 2: To failure + lengthened partials 10-15
Perform both
SUPERSET A

Set 3: To failure + lengthened partials exercises back to

back with no more
Set 1: 2-3 reps shy of failure than 1 minute rest
A2. Seated Leg between them.
Set 2: To failure + lengthened partials 10-15
Extensions
Set 3: To failure + lengthened partials

Set 1: 2-3 reps shy of failure

Hyperextensions
Set 2: 2-3 reps shy of failure 10-15 1.5-2 min
(back/hamstring)
Set 3: 2-3 reps shy of failure

Set 1: 2-3 reps shy of failure

Standing Weighted Calf
Set 2: To failure + lengthened partials 10-15 1.5-2 min
Raises (barbell or dumbbell)
Set 3: To failure + lengthened partials

@JEREMYETHIER 17
UPPER/LOWER WORKOUT ROUTINE

BARBELL BACK SQUAT

STEP 1
ATTENTION: For the barbell back squat, since the exercise
is quite technical, it is recommended that you watch the
full exercise tutorial video. If needed, perform the exercise
regression included in the video first if needed before
performing the full barbell back squat.

STEP 1: SETUP STEP 1

Set a barbell in a rack at about the height of your mid-chest. Face
the bar and grip it with your hands slightly wider than shoulder-
width apart. Duck under the bar and place it over the back of your
shoulders, letting it rest on your upper traps. Lift it out of the rack
by extending your legs. Take one step back with one foot, one step
back with the other one, and then use a third step to correct your
stance into an even position. The optimal foot stance will vary, but
STEP 2
first experiment with a stance that is just outside shoulder-width
with your toes pointed outwards at about 15 degree angle.

STEP 2
Plant your feet firmly into the ground, pull the bar down into
your upper back, and engage your core. Take a deep breath in
through your nose, and then squat straight down by bending at
your hips and knees. As you do so, the bar should remain over the
level of your midfoot and the weight should be evenly distributed
between your big toe, your little toe, and your heels. Your knees
should also be bending slightly outwards in the same direction
of your toes. Continue squatting down until your thighs reach at
least parallel or slightly below. From here, while keeping your core STEP 2
engaged, exhale and reverse the movement by extending your
legs, thinking about bringing the bar up towards the ceiling and
exhaling as you do so.
When done correctly, the bar should make an almost perfectly
vertical path down and up each rep. Depending on your anatomy,
your torso may end up more vertical or more bent over than
others, which is normal as long as you’re following the tips and
avoiding the common mistakes.

ADDITIONAL TIPS: If you find it difficult to reach full depth,

you can try elevating your heels onto weight plates to help
with ankle mobility.

@JEREMYETHIER 18
UPPER/LOWER WORKOUT ROUTINE

A1. SEATED LEG CURLS

STEP 1
STEP 1: SETUP
Set up your back rest so that when you
sit down, your knees are aligned directly
beside the pivot point of the machine.
For most people, your knees should end
up just past the edge of the seat. Next,
adjust the height of your foot pad so
that when you’re seated, your legs are
STEP 1
in just a slightly bent position. The pad
should also be resting just above the
back of your heels.

STEP 2
Grab the handles on the side of the
machine and pull up on them by
engaging your lats. Brace your core, and
then while keeping your toes pointed STEP 2
straight up, pull the weight as far down
as you can using your hamstrings. Slowly
control the weight back close to the
starting position with your legs almost
fully extended, and then repeat for
another rep.

ADDITIONAL TIP STEP 2

Avoid fully extending your legs at the
top position. The first 15 degrees or so
of the movement actually involves more
of the calves, so cut the range of motion
short slightly by stopping each rep a
little before your legs are completely
straightened at the top position.

@JEREMYETHIER 19
UPPER/LOWER WORKOUT ROUTINE

A2. SEATED LEG EXTENSIONS

STEP 1

STEP 1: SETUP
STEP 1
Set up your back rest so that when you sit
down, your knees are aligned directly beside
the pivot point of the machine. For most
people, your knees should end up just past
the edge of the seat. Next, adjust the height of
your foot pad so that when you’re seated, your
legs are at a roughly 90 degree angle with the
pad resting just above your ankle.
STEP 2
STEP 2
Grab the handles on the side of the machine
and pull up on them by engaging your lats.
Brace your core, and then while keeping your
toes pointed straight up, use your quads to
extend your legs straight forward. As you do
so, keep your knees facing forward rather than
rotating them in or outwards. Extend as far up
as you can, pause briefly at the top, and then
STEP 2
control the weight all the way back down to
the starting position and repeat.

@JEREMYETHIER 20
UPPER/LOWER WORKOUT ROUTINE
HYPEREXTENSIONS
(BACK/HAMSTRING FOCUSED)

STEP 1

STEP 1: SETUP
Using a back extension machine, adjust the thigh
pads so that when you lay on it, the top of the pads
are just below the crease of your hips. Position your
heels firmly against the foot pad and keep them
planted as you perform the movement with your
toes slightly pointed out. Cross your hands over STEP 1
your chest and move your torso to the starting
position slightly below parallel to the ground with
your back straight.

STEP 2
Tuck your chin to align your neck with your spine
and brace your core. From here, lift your chest up STEP 1
to extend your upper back. Continue until your
torso is in line with your lower body, or just slightly
past it. Pause here for a second, and then reverse
the motion to the starting position and repeat.

ADDITIONAL TIPS
STEP 2
Once you master the exercise without weight,
you can load it. One option is to use a barbell
either empty or with light weight. Grab the
bar with a wider overhand grip about 1.5x
shoulder width, and get into the starting
position. Before lifting up, brace your core,
pinch your shoulder blades back together,
and then pull your shoulders down and away STEP 2
from your ears. From here, perform the same
movement.
Another option is to hold a dumbbell or
weight plates in each arm with your arms
straight. Choose what is most comfortable
and convenient for you.

@JEREMYETHIER 21
UPPER/LOWER WORKOUT ROUTINE
STANDING WEIGHTED CALF RAISES
(BARBELL OR DUMBBELL)

STEP 1

STEP 1: SETUP
You can perform this movement either using a
weighted barbell or with a pair of dumbbells in STEP 2
each hand. Grab a pair of dumbbells and place
your feet about hip width apart facing forwards.

STEP 2
Brace your core and then push straight up onto
your toes as far as you can, keeping most of
the pressure on your big toes. Then, control
your heel slowly back down until they touch
the ground, and repeat. Once you get good at STEP 2
this, you can progress it by adding a small 5 or
10 lb weight plate under each of your toes and
perform it on there. Once you get good at that,
you can use a larger weight plate or an elevated
platform for a greater range of motion. It can
be hard to balance so just be cautious when
performing this so you don’t fall over. The same
also applies if you were using barbells.

PROGRESSION

@JEREMYETHIER 22
UPPER/LOWER WORKOUT ROUTINE

LOWER BODY 1: EXERCISE ALTERNATIVES

EXERCISE EXERCISE ALTERNATIVES WATCH ON YOUTUBE
Quad-Focused Leg Press https://youtu.be/0nrW-q7-WRQ

Smith Machine Squat https://youtu.be/zSVi51Jp3eI

Barbell Back Box Squat* https://youtu.be/QryQO4VuPK8

Barbell Back Squat
Weighted Step-Ups* https://youtu.be/Cjc3AgmdtlA

Dumbbell Goblet Squat* https://youtu.be/nYDEYFXN2Rs

Bulgarian Split Squat (quad focus) https://youtu.be/r9XtxWSTlcg

Lying Leg Curls https://youtu.be/aYy3alWRDmk

Seated Leg Curls Swiss Ball Leg Curls https://youtu.be/uRBpd65dbYs

Dumbbell Lying Leg Curls https://youtu.be/Ot1MZipNLOQ

Sissy Squat https://youtu.be/3SeCC8ABZ_Q

Seated Leg Extensions Heel Elevated Goblet Squat https://youtu.be/l9crMLuT4II

Reverse Lunges* https://youtu.be/AUEGDvCrQJA

Barbell Deadlift https://youtu.be/ZxwBq-vhzwU

Sumo Deadlift* https://youtu.be/9rXKd-_DaRs

Hyperextensions (back/hamstring) Trap Bar Deadlift* https://youtu.be/5mnlJtf-7WM

Dumbbell Romanian Deadlift https://youtu.be/Xu4DxwKWzl4

Glute Focused Leg Press https://youtu.be/p13BNdwR93A

Single Leg Weighted Calf Raise https://youtu.be/cRKA_Qdut7I

Toes-Elevated Smith
Standing Weighted Calf Raise https://youtu.be/_ChZv2iluM8
Machine Calf Raise
Leg Press Calf Raise https://youtu.be/s8yUXsZrgE0

@JEREMYETHIER 23
UPPER BODY 2
UPPER/LOWER WORKOUT ROUTINE

UPPER BODY 2 WORKOUT

Rest
Exercise effort Reps (min)
Set 1: 2-3 reps shy of failure
Low Incline Dumbbell Press Set 2: 2-3 reps shy of failure 6-10 2-3 min
Set 3: To failure

Set 1: 2-3 reps shy of failure

Pull-Ups Set 2: 2-3 reps shy of failure 6-10 2-3 min
Set 3: To failure

Set 1: 2-3 reps shy of failure

Seated Mid-Chest Cable Fly Set 2: 2-3 reps shy of failure 10-15 2 min
Set 3: To failure + lengthened partials

Set 1: 2-3 reps shy of failure

Seated Cable Row (mid/
Set 2: 2-3 reps shy of failure 8-12 2 min
upper back focused)
Set 3: To failure + lengthened partials

Set 1: 2-3 reps shy of failure

Dumbbell Lateral Raises Set 2: 2-3 reps shy of failure 10-20 2 min
Set 3: To failure + lengthened partials

Set 1: 2-3 reps shy of failure

Incline Dumbbell
Set 2: 2-3 reps shy of failure 10-15 2 min
Overhead Extensions
Set 3: To failure + lengthened partials

Set 1: 2-3 reps shy of failure

Incline Dumbbell Curls 8-12 2 min
Set 2: To failure + lengthened partials

@JEREMYETHIER 25
UPPER/LOWER WORKOUT ROUTINE

LOW INCLINE DUMBBELL PRESS

STEP 1

STEP 1: SETUP
Set up an incline bench to about 15 to 30
degrees, typically the first to second notch up STEP 1
from the bottom. Grab a pair of dumbbells and
sit on the bench. Kick up the dumbbells one at
a time to get them into position with your arms
straight over your body. Pull your shoulder
blades down away from your ears and pinch
them together to create a small space between
your lower back and the bench. Firmly plant
your feet on the ground.
STEP 1
STEP 2
Brace your core and then control the weight
down by dropping your elbows to about a 45
to 60 degree angle from your torso. Allow your
hands to naturally turn in slightly. Continue
lowering until the weights reach around the
level of your chest, or as low as is comfortable STEP 2
for you.

STEP 3
Use your chest to push the weight back up until
your arms are fully locked out and directly over
your shoulders. Think about pulling your arms
together as if you were trying to touch your
biceps together to move the weight up.

STEP 3

@JEREMYETHIER 26
UPPER/LOWER WORKOUT ROUTINE

PULL-UPS

STEP 1

STEP 1: SETUP
Grip the bar using an overhand grip slightly
wider than shoulder-width apart. From here, let
your body hang and then begin stabilizing your
body by bringing your feet together, flexing STEP 1
your quads and glutes and contracting your abs.
You want to maintain this position as you pull.

STEP 2
Initiate the pull by first bringing your shoulders
down and away from your ears. Then, pull your
elbows down and back into your sides as if you STEP 2
were trying to pull them into your back pockets.
As you do this, think about trying to bring your
chest up towards the bar. Continue pulling-
up until your chin is above the bar. From here,
control yourself by letting your elbows move
up and out until your arms are almost fully
straightened, and then continue into your next
STEP 2
rep.

STEP 2

@JEREMYETHIER 27
UPPER/LOWER WORKOUT ROUTINE

SEATED MID-CHEST CABLE FLYES

STEP 1: SETUP
Move an adjustable bench over to the
middle of a cable machine, positioned a
couple of feet in front of it. Set the incline
to one notch down from the highest
STEP 1
position to about a 75 degree angle.
Adjust the height of the cables around the
level of your mid-chest. Grab each handle,
sit on the bench, and get your arms into
the starting position with your arms out
to your sides and elbows bent. At this
point your forearms should be lined up
directly with the cable.
Pull your shoulder blades down and back STEP 2
together. Plant your feet firmly on the
ground.

STEP 2
Use your chest to bring your arms
together with your arms straight in front
of you. Think about squeezing your biceps
in as if you were trying to bring them
together to better engage your chest. STEP 1
Pause at the end position briefly, slowly
control the weight back while bending
your arms until your elbows reach the
level of your torso, and then repeat for
another rep.

STEP 2

@JEREMYETHIER 28
UPPER/LOWER WORKOUT ROUTINE
SEATED CABLE ROW
(MID/UPPER BACK FOCUSED)

STEP 1

STEP 1: SETUP
Once you’ve found the attachment, get
into the starting position with your knees
slightly bent on the pad and back straight.

STEP 2
Brace your core and bring your shoulders STEP 2
down and away from your ears. Pull
your elbows back behind your body at
about a 45 to 60 degree angle away while
squeezing your shoulder blades together.

STEP 3
Control the weight back down to the
starting position, letting your shoulder
blades open up, and then go into your next STEP 2
rep. You can let your upper body round
forward to fully open up your back, as
long as your core remains tight and your
lower back doesn’t round excessively.

ADDITIONAL TIPS

You can use the V-bar attachment,

but a better option would be a wider STEP 3
handle setup so that your elbows can
flare outwards as you pull. If you don’t
have access to any of that, you can try
putting two handles over a lat pulldown
attachment and twist them to lock them in
place.

@JEREMYETHIER 29
UPPER/LOWER WORKOUT ROUTINE

DUMBBELL LATERAL RAISES

STEP 1: SETUP STEP 1

Grab a pair of dumbbells and stand with your

feet about shoulder width apart and knees
slightly bent. Lean your torso forward about 15
degrees.

STEP 2
Brace your core. While keeping your arms
just slightly bent, raise your hands out in front
STEP 2
of you. As you do so, raise your arms in a Y
position in front of you. This is about 15 to 30
degrees in front of your body. Raise the weight
until your arms reach shoulder-height, control
them back down until your hands are down in
front of your thighs, and then repeat for more
reps.

ADDITIONAL TIPS
STEP 2
To better help with muscle activation, you can try
using a thumbless grip and rather than thinking
about raising the weight up, think about raising
the weight out as if you were pushing your hands
out towards the walls.

STEP 2

@JEREMYETHIER 30
UPPER/LOWER WORKOUT ROUTINE

INCLINE DUMBBELL OVERHEAD EXTENSIONS

STEP 1

STEP 1: SETUP
Set up an adjustable bench to an incline
STEP 1
of about 45 degrees, which is typically
2-3 notches up from the bottom
position. Grab a pair of dumbbells and
lay your back onto the bench with your
arms straight over your shoulders and
palms facing in towards each other.
Brace your core, flatten your lower
back against the bench, and then while
keeping your arms straight, move them
back until they are parallel with your STEP 2
torso and lock them in this position.

STEP 2: EXECUTION
Keep your elbows locked and then bend
your forearms back behind your head
as far as you can. Extend your forearms
straight without moving your elbows to
get back into the starting position and STEP 2
then repeat for more reps.

@JEREMYETHIER 31
UPPER/LOWER WORKOUT ROUTINE

INCLINE DUMBBELL CURLS

STEP 1

STEP 1: SETUP
Set up an incline bench to just a slight angle STEP 1
back of about 60 degrees, which is typically 2
to 3 notches down from the top position. Grab
a pair of dumbbells and lay your back on the
bench with your arms hanging straight down
by your sides with your palms facing in and
your feet planted firmly on the ground.

STEP 2 STEP 2
Pull your shoulders down and away from
your ears and brace your core. While keeping
both of your elbows locked into place, curl
the weight up towards your shoulders. As you
do so, rotate your palms so that they face up
towards the ceiling at the top position. Lower
the weight back down to the starting position
letting your wrists rotate back into a neutral
position. Once your arms fully straighten,
repeat for another rep. STEP 2

@JEREMYETHIER 32
UPPER/LOWER WORKOUT ROUTINE

UPPER BODY 2: EXERCISE ALTERNATIVES

EXERCISE EXERCISE ALTERNATIVES WATCH ON YOUTUBE
Incline Machine Chest Press https://youtu.be/abc1fisYB3w

Low Incline Smith Machine Press https://youtu.be/R53nThQcdZo

Low Incline Dumbbell Press Low Incline Barbell Press https://youtu.be/jW4j7FoqudI

Low Incline Cable Press https://youtu.be/6qV1WZ_z0u0

(Banded) Decline Push-Ups https://youtu.be/LdahU9kB-u0

Lat Pulldown https://youtu.be/AvYZZhEl7Xk

Kneeling One Arm Lat Pulldown https://youtu.be/PkA-D-Ld4tE

Pull-Ups
3 Point Dumbbell Row https://youtu.be/hrBLmuQ_vq8

Barbell Row (lat focus) https://youtu.be/tS5lKXxtNvE

Standing Mid-Chest Cable Fly https://youtu.be/fyFVaCP9J-8

Pec-Deck Machine Fly https://youtu.be/rnV3y1P7894

Seated Mid-Chest Cable Fly
Dumbbell Fly https://youtu.be/WRn2hqy0gXU

Banded Push-Ups https://youtu.be/dI7LVElfMOg

Barbell Row (mid/upper back focused) https://youtu.be/FTCmwlfZ29A

DB Chest Supported Row
Seated Cable Row (mid/upper back) https://youtu.be/kNvy2_9Ji2w
(mid/upper back)
Chest Supported Machine Row https://youtu.be/iDiVxqvHGWY

Cable Lateral Raise https://youtu.be/1muit9qEctY

Lying Incline Lateral Raise https://youtu.be/upEqeI0F73M

Dumbbell Lateral Raise
Lean In Lateral Raise https://youtu.be/2q4kjTDg-vs

Wide Grip BB Upright Row (last resort) https://youtu.be/6BTMVh9AnCw

Overhead Rope Extensions https://youtu.be/7yoTblFCUQM

Cable Pushdowns* https://youtu.be/MlfCS_7ZLXA

Incline DB Overhead Extensions
Incline Barbell Skullcrushers https://youtu.be/XgwPiPY4vCI

Cross Cable Tricep Extensions https://youtu.be/Fua2QlXnn6Y

Behind Body Cable Curls https://youtu.be/S2CNDlAY8kY

Incline Dumbbell Curls
Barbell Curl https://youtu.be/-ClfZ00zo8c

@JEREMYETHIER 33
LOWER BODY 2
UPPER/LOWER WORKOUT ROUTINE

LOWER BODY 2 WORKOUT

Rest
Exercise effort Reps (min)
Set 1: 2-3 reps shy of failure
Barbell Hip Thrust Set 2: 2-3 reps shy of failure 10-15 2 min
Set 3: To failure

Set 1: 2-3 reps shy of failure

Barbell Romanian Deadlift Set 2: 2-3 reps shy of failure 6-10 2-3 min
Set 3: 2-3 reps shy of failure

Set 1: 2-3 reps shy of failure

Front Foot Elevated 6-10
Set 2: 2-3 reps shy of failure 2 min
Reverse Lunges per leg
Set 3: To failure

Set 1: 2-3 reps shy of failure

Standing Weighted Calf
Set 2: To failure + lengthened partials 10-15 1.5-2 min
Raises (barbell or dumbbell)
Set 3: To failure + lengthened partials

@JEREMYETHIER 35
UPPER/LOWER WORKOUT ROUTINE

BARBELL HIP THRUST

For the barbell hip thrust, since the exercise is
quite technical, it is recommended that you watch
the exercise tutorial video. STEP 1

STEP 1: SETUP
Grab a bench or any soft elevated platform that’s
about the height of your knees or shins. If needed,
put a pair of heavy weight plates behind it to
prevent it from sliding back as you perform the
movement. Next, grab a barbell, and load each side
with weight, ideally using the bigger bumper plates
STEP 1
if your gym has those available. If you’re new to this
movement, use just the barbell with no weight at
first. You’ll also want to use a thick pad or towel and
wrap it around the middle of the barbell for comfort.
Lay down with your upper back against the bench
and the bar sitting over your hips and your hands
holding the bar with an overhand grip just outside
your legs. From here, set your feet. You want them
positioned such that at the top of the hip thrust your STEP 2
knees are bent at a 90 degree angle and your shins
are vertical straight on top of your feet. Try a few
reps without weight to find the sweet spot position
for you. Once you’ve found the right distance, set
your feet at about shoulder-width apart or slightly
wider, with your toes pointed out at a slight angle.

STEP 2
Tuck your chin down and brace your core. Before
STEP 2
initiating the thrust, squeeze your glutes. Then,
while keeping your head and hips in a straight line,
continue squeezing your glutes as you push through
your heels to drive your hips forward to the top
position, moving the weight straight up. At the top
position, keep your core braced and pause for a
second or two while continuing to squeeze your
glutes. Control the weight back down by slowly
lowering your butt down towards the ground,
stopping at about halfway up from the bottom
position and then repeating for another rep.

@JEREMYETHIER 36
UPPER/LOWER WORKOUT ROUTINE

BARBELL ROMANIAN DEADLIFT

STEP 1

STEP 1: SETUP
Set up the bar in the rack to the level of your mid-
thigh. You can also deadlift the bar off the floor up to
the starting position. Take a roughly shoulder-width
overhand grip just outside your thighs. Take 3 steps
back from the rack and use a shoulder width stance
with your feet pointed slightly outwards at about a
15 degree angle. At this point your legs should be just
inside your hands. STEP 1

STEP 2
Engage your lats and contract your abs. Take a deep
breath in through your nose and start the descent by
pushing your hips straight back. Keep just a very slight
bend at your knees and keep the bar as close to your
body as possible, ideally right above the middle of your
feet. Lower the bar only until the point where you can’t
push your hips back without your lower back starting to
round, usually at knee level or mid-shin level. STEP 2

STEP 3
Keep your core braced and then exhale as you reverse
the motion by pushing your hips forward while keeping
the bar centered over your mid-foot. Once your legs
are fully straight, repeat for another rep. Spend about
2-3 seconds on slowly controlling the weight down, and
then about 1 second to bring the weight back up.

STEP 3
ADDITIONAL TIPS

To better engage the hamstrings, you can think

about pulling the floor back with your heels as
you come up.

@JEREMYETHIER 37
UPPER/LOWER WORKOUT ROUTINE

FRONT FOOT ELEVATED REVERSE LUNGES

STEP 1

STEP 1: SETUP
Grab a pair of dumbbells and stand with
your feet together on a small elevated
platform like a weight plate. Brace your
core.

STEP 2
STEP 2
While keeping your front leg planted on
the platform, take a long step backwards
with your other leg and sink down into a
lunge position by driving the knee of your
back leg towards the ground. Keep your
back neutral and lean your torso forward
slightly by about 20 degrees to better
engage the glutes. Continue descending
until your back knee almost touches the
ground. Pause briefly in this position, and STEP 2
then push through the heel of your front
leg to drive your hips forward, raising your
body up back into the starting position
with your feet together. Take your next
step back with the other leg and continue
alternating until you finish the desired
number of reps on each leg.

STEP 2
ADDITIONAL TIPS

Avoid relying too much on your back leg

to push your body up. Instead, after taking
your step back, think of your back leg as a
kickstand for balance and don’t rely on it
too much to kick yourself back up.

@JEREMYETHIER 38
UPPER/LOWER WORKOUT ROUTINE
STANDING WEIGHTED CALF RAISES
(BARBELL OR DUMBBELL)

STEP 1

STEP 1: SETUP
You can perform this movement either using a
weighted barbell or with a pair of dumbbells in STEP 2
each hand. Grab a pair of dumbbells and place
your feet about hip width apart facing forwards.

STEP 2
Brace your core and then push straight up onto
your toes as far as you can, keeping most of
the pressure on your big toes. Then, control
your heel slowly back down until they touch
the ground, and repeat. Once you get good at STEP 2
this, you can progress it by adding a small 5 or
10 lb weight plate under each of your toes and
perform it on there. Once you get good at that,
you can use a larger weight plate or an elevated
platform for a greater range of motion. It can
be hard to balance so just be cautious when
performing this so you don’t fall over. The same
also applies if you were using barbells.

PROGRESSION

@JEREMYETHIER 39
UPPER/LOWER WORKOUT ROUTINE

LOWER BODY 2: EXERCISE ALTERNATIVES

EXERCISE EXERCISE ALTERNATIVES WATCH ON YOUTUBE
Smith Machine Hip Thrust https://youtu.be/srYETmyq3_c

(Weighted) Single Leg Hip Thrusts https://youtu.be/FKD9-qezw08

Barbell Hip Thrust
Hyperextensions (glute focus) https://youtu.be/bsXgCaIIwCg

Reverse Hyperextensions https://youtu.be/yRvF177yb88

Dumbbell Romanian Deadlift https://youtu.be/Xu4DxwKWzl4

Barbell Romanian Deadlift
Hyperextensions (back/hamstring) https://youtu.be/RU5d2H_OmSc

Bulgarian Split Squat (glute focus) https://youtu.be/sqadB2rroz0

Reverse Lunges* https://youtu.be/AUEGDvCrQJA

Front Foot Elevated Reverse Lunges
Weighted Step-Ups* https://youtu.be/Cjc3AgmdtlA

Single-Leg Leg Press https://youtu.be/hdioTTf8qdw

Single Leg Weighted Calf Raise https://youtu.be/cRKA_Qdut7I

Toes-Elevated Smith
Standing Weighted Calf Raise https://youtu.be/_ChZv2iluM8
Machine Calf Raise
Leg Press Calf Raise https://youtu.be/s8yUXsZrgE0

@JEREMYETHIER 40
UPPER/LOWER WORKOUT ROUTINE

ADDITIONAL COMMENTS
For inquiries or customer support, email contact@builtwithscience.com.
For exercise tutorials of the other exercises in this program, please
visit the exercise tutorial section of your program where in-
depth videos are provided for each.
After completion of this program, feel free to repeat
the program or use any of the other free workout PDF
options that are available at https://builtwithscience.com/
freeworkouts/.
While this workout routine is a great start, it will only get you
so far.
If you want to maximize your results, you need a program
that is customized around YOU and your body.
You’ll get faster results and avoid “wasting time”
using a workout routine that may not be optimally
designed for you.
So if you’re someone who wants to fast-track
your results and do everything you can to get the
best results possible, then we highly recommend
taking a look at our science-based programs.
To get started today, click the link below to
take our 60-second quiz to create the best
program for you and your body:

CLICK HERE TO JOIN TODAY!

Regardless of what you choose, you need to
prioritize getting stronger on your lifts and
progressively overloading every single week.
So push yourself!
Enjoy!

@JEREMYETHIER 41
UPPER/LOWER WORKOUT ROUTINE

DISCLAIMER
The content provided in this PDF is for informa- Please note the following:
tional and educational purposes only. Jeremy
• any and all exercise that you do as a result of
Ethier is not a medical doctor, psychologist, thera-
what you read in this PDF shall be performed
pist, nutritionist, or registered dietitian. The con-
solely at your own risk;
tents of this document should not be construed
as medical, psychological, dietary, nutritional, • any and all meal plans that you follow or ad-
or healthcare advice of any kind. The contents here to as a result of what you read in this PDF
of this document are not intended to diagnose, shall be used solely at your own risk; and
treat, cure, or prevent any health conditions, nor
are they intended to replace a physician, dieti- • any and all foods or beverages that you con-
tian, nutritionist, or other qualified healthcare sume as a result of what you read in this PDF
professional’s advice. You should always consult shall be consumed solely at your own risk.
your physician, dietitian, or other qualified health- No part of this report may be reproduced or
care professional on any matters regarding your transmitted in any form whatsoever, electronic or
health, engagement in physical activity, and/or mechanical, including photocopying, recording, or
diet before starting any fitness program or meal by any informational storage or retrieval system
plan to determine if it is suitable for your needs. without the express written, dated, and signed
This is especially important if you (or your family permission from the author (Jeremy Ethier). All
members) have a history of high blood pressure or copyrights are reserved.
heart disease, if you have ever experienced chest Built With Science™
pain while exercising, or if you have experienced may not be copied or
chest pain in the past month when not engaged used for any purpose
in physical activity. You should also consult your without express
physician, dietitian, or other qualified healthcare written consent.
professional before starting any fitness program,
meal plan, or dietary regimen if you smoke, have
high cholesterol, are obese, or have a bone or joint
problem that could be made worse by a change in
physical activity or diet. Do not start or continue
any fitness program, meal plan, or dietary regimen
if your physician, dietitian, or health care provid-
er advises against it. If you experience faintness,
dizziness, pain, shortness of breath or any other
form of discomfort at any time while exercising
or while following any meal plan/dietary regimen,
you should stop immediately. If you are in Cana-
da and think you are having a medical or health
emergency, call your health care provider, or 911,
immediately.

@JEREMYETHIER 42
upper/lower workout routine