Trainer Winny | UPPER/LOWER SIMPLIFIED

This is an example program of for those beginning their bodybuilding journey exploring the Upper Body/Lower Body workout spilt designed by Bodybuilding YouTuber, Trainer Winny, with 10 years of experience & 474k subscribers.

The full program explanation can be found in the link below.

https://youtu.be/eWPj3ikAExk?si=70_h_yFZwcmM7uBc

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Lunge (Dumbbell)

Leg Extension

Romanian Deadlift (Barbell)

Standing Calf Raise

Abs Crunch (Machine)

Leg Raise (Captain's Chair)

LOWER DAY 1(Quad Focus + Abs)

Lat Pulldown

Barbell Row

Military Press (Barbell)

Face Pull

Bench Press (Barbell)

Chest Fly (Dumbbell)

Preacher Curl (Barbell)

Hammer Curl (Cable)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

UPPER DAY 2(Back Focus)

I replaced Glute Kickbacks (3x12-20reps) with 45 degree hypers as it is easier to find and load.

Hip Thrust (Barbell)

Back Extension (Weighted)

Good Morning

Seated Hamstring Curl

Leg Press (45 Degrees)

Cable Crunch

Knee Raise (Captain's Chair)

LOWER DAY 2(Glute/Hams/Abs)

Bicep Curl (Barbell)

Concentration Curl

Lateral Raise (Dumbbell)

Incline Bench Press (Barbell)

Chest Fly (Cable)

Meadow Row

Seated Row (Cable)

Rest Times: 1min-1.5min between sets
Total Rest Time: 30-40min
Total Set: 27 sets

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