Strong Unc Program

Program for intermediate and advanced lifters who want to get stronger and bigger. Program is based on Upper Lower (even closer Torso Limbs) 4 day split.

Best layout is:

Monday - Workout 1
Tuesday- Workout 2
Wednesday - recovery
Thursday - Workout 3
Friday - Workout 4
Saturday & Sunday - recovery

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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

Larsen Press (Barbell)

Cable Crossover

Rack Chins

Bent Over Row (Barbell)

Lateral Raise (Cable)

Rear Delt Fly (Cable)

Front Raise (Cable)

Squat (Barbell)

Sissy Squat (Weighted)

Seated Hamstring Curl

Single Arm Pushdown

Face Away Cable Curl

Single Arm Overhead Tricep Extension

Bicep Curl (Cable)

Bench Press (Dumbbell)

Ring Rack Chins

One Arm Bent Over Row

Lateral Raise (Dumbbell)

Seated Overhead Press (Barbell)

Lying Pullover (Cable)

Romanian Deadlift (Barbell)

Hack Squat

Skull Crusher (Dumbbell)

Overhead Tricep Extension (Cable)

Preacher Curl (Dumbbell)

Hammer Curl (Cable)

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