Get big without spending your life at the gym. Go to failure (0-1 RIR) on most exercises. In a given week, avoid 3 gym days in a row and avoid 3 rest days in a row.

Example schedule:
Mon-Upper 1
Tue - Lower 1
Wed - Rest
Thu - Upper 2
Fri -Rest
Sat -Lower 2
Sun - Rest

Science Based Upper Lower

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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

Seated Hamstring Curl

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Hip Adductor (Machine)

Seated Calf Raise

Abs Crunch (Machine)

Lower 1

Stiff Leg Deadlift

Leg Press

Hanging Leg Raise

Lower 2

Incline Chest Press (Machine)

Seated Row (Machine)

Seated Overhead Press (Dumbbell)

Preacher Curl (Dumbbell)

Tricep Pushdown (Cable)

Hammer Curl (Cable)

Upper 2

Take AT LEAST 2.5 min in between sets for all movements since u going to failure. Do them IN ORDER

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