Upper Lower 4x a week Focus on simplicity
Routines in this Program
Upper A
Bench Press (Incline) · Pull-Up (Weighted) · Overhead Press (Standing) · Cable Row (Seated) · Lateral Raise (Standing) · Triceps Extension · Preacher Curl
Lower A
Back Squat · Deadlift (Romanian) · Leg Extension · Leg Curl · Calf Raise · Crunch · Pallof Press
Upper B
T-Bar Row · Dip (Parallel Bar, Weighted) · Lat Pulldown (Wide-Grip) · Overhead Press (Standing) · Lateral Raise · Hammer Curl · Triceps Extension (Standing, Overhead)
Lower B
Deadlift (Romanian) · Walking Lunge · unilateral leg curl · Leg Extension · Calf Raise (Standing) · Leg Raise (Hanging, Straight) · Plank
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