Rat Race

This intermediate lifter program is designed for people who have a busy schedule but still trying to get ripped and athletic. The program is a 3-day upper-lower split that focuses on efficiency, ensuring you can complete your workouts in 45-60 minutes while maintaining intensity and volume for hypertrophy.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Dumbbell)

Pull-Up (Bodyweight)

Incline Bench Press (Dumbbell)

Barbell Row

V-Handle Tricep Pushdown (Cable)

Upper Day

Interval Training 

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Leg Extension

Seated Calf Raise

Lower Day

Steady Pace

Incline Bench Press (Barbell)

Lat Pulldown

Seated Shoulder Press (Dumbbell)

Overhead Tricep Extension (Cable)

Distance

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