Upper-Lower Hypertrophy

Existing programs often lead to high rates of fatigue and low rates of progressive overload. This program will take advantage of high frequency, low volume, high intensity training to mitigate that.

The aim should be to add 5 lbs or a rep to most exercises almost every session or at least week to week, if done correctly

Existing programs often lead to high rates of fatigue and low rates of progressive overload. This program will take advantage of high frequency, low volume, high intensity training to mitigate that.

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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

Week 13

Week 14

Week 15

Week 16

Incline Bench Press (Dumbbell)

Lat Pulldown

Dip (Weighted)

T-Bar Row

Lateral Raise (Cable)

Rear Delt Fly (Machine)

Face Away Cable Curl

Tricep Pushdown (Cable)

Upper A

Squat (Barbell)

Romanian Deadlift (Barbell)

Hip Adductor (Machine)

Leg Extension

Leg Curl

Standing Calf Raise

Abs Crunch (Machine)

Wrist Curls

Lower A

Chest Press (Machine)

Shoulder Press (Machine)

Upper B

Leg Press (45 Degrees)

Lower B

Bench Press (Barbell)

Shoulder Press (Plate Loaded)

Upper C

Hack Squat

Hip Thrust (Machine)

Hip Abductor (Machine)

Lower C

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