MORE PROGRAM DETAILS
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Upper Lower
A 4x/wk, 10+ week weight training program designed to target strength and hypertrophy through an upper body/lower body split.
Optional Modifications
If you’re limited on time, reduce the set count to three for all exercises.
For dips, do them instead of the DB bench press every other month. Keep sets and reps the same.
Bulgarian split squats can be substituted for BB Reverse Lunges. Do not eliminate Reverse Lunges completely.
For extra arm work, split your biceps and triceps between the two upper body days (e.g. biceps on Tuesday and triceps on Friday), start with only one additional exercise, and follow the rep/set scheme listed for the last exercise of that day.
To work in calf raises, combine them with hamstring curls as a two piece circuit, starting with hamstring curls. If you don’t have a dedicated hamstring curl machine, do Nordic curls on a GHD or with a partner.
A 45 degree hip extension or GHD can be substituted for Superman. Maintain the time per set.
