Upper / Lower

Four days a week: upper, lower, upper, lower. Every muscle twice a week.

Upper A

• Bench Press – 4 × 6–8
• Barbell Row – 4 × 6–8
• Overhead Press – 3 × 8–10
• Lat Pulldown – 3 × 8–12
• Barbell Curl – 2 × 10–12
• Triceps Pushdown – 2 × 10–12

Lower A

• Back Squat – 4 × 6–8
• Romanian Deadlift – 3 × 8–10
• Leg Extension – 3 × 10–12
• Leg Curl – 3 × 10–12
• Standing Calf Raise – 3 × 10–15

Upper B

• Incline Bench Press – 3 × 8–10
• Pull-up – 4 × 6–10
• Dumbbell Shoulder Press – 3 × 8–12
• Seated Cable Row – 3 × 8–12
• Lateral Raise – 3 × 12–15
• Hammer Curl – 2 × 10–12

Lower B

• Deadlift – 3 × 5–6
• Leg Press – 3 × 10–12
• Bulgarian Split Squat – 3 × 8–10
• Hip Thrust – 3 × 8–12
• Seated Calf Raise – 3 × 12–15
• Cable Crunch – 3 × 12–15

All programs