Upper Lower (Old)

4x/WEEK TRAINING ROUTINE
- Program runs in 3 week blocks
- Goal is to restart each block with 2.5-5lbs added to the bar depending on lifting level
- Each week intensity goes UP. Meaning, you are ADDING weight but reducing reps
- No planned deloads. Feel free to schedule them in when you feel fatigued.

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Week 1

Week 2

Week 3

Bench Press (Barbell)

Bent Over Row (Barbell)

Incline Bench Press (Dumbbell)

Pull-Up (Bodyweight)

Standing Pullover (Cable)

Bayesian Curl

Cable Crunch

Chest/Back/Biceps

Pull-Up (Weighted)

Dip (Weighted)

Seated Wide-Grip Row (Cable)

Pec Deck (Machine)

Preacher Curl (Barbell)

Squat (Barbell)

Seated Shoulder Press (Dumbbell)

Romanian Deadlift (Barbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Skull Crusher (Dumbbell)

Calf Raise (Leg Press)

Legs/Shoulders/Triceps 

Overhead Press (Barbell)

Deadlift (Barbell)

Squat (Paused)

Lying Leg Curl

Overhead Tricep Extension (Cable)

Reverse Pec Deck

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