Zodd Program (Upper Lower)

Want to look like a freak of nature, AKA Nosferatu Zodd? Look no further.

Program breakdown: 
5x per week: Upper, Lower, Upper, Lower, Arms/Shoulders

The program is the same throughout the 6 weeks to ensure easy tracking for progressive overload. 

Progression Scheme: 
It is important that you focus on adding weights as the primary driver of progression, although this program will serve as a double progression scheme in which you have a rep range (e.g. 8-12), and you must not add weight to your sets until you have achieved the top end of the rep range. Personally, I will add weight to set 1 if I reach 12 reps, but then use the same weight for set 2 as last week until I reach the 12 reps. 
 
It is also important to not neglect ab and calf work to emulate Zodd's tree trunk legs and bulging core. 

Most importantly, listen to your body and do not force yourself to perform all sets if you are a beginner/novice, as progression will occur with less volume for such individuals. This program places heavy emphasis on arms, so if you have a spider physique, feel free to give this a go.

All feedback is welcome as this program is my first, but please bear in mind that this is targeted towards myself and my goals/lacking areas. I wish you good gains!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bicep Curl (EZ Bar)

Larsen Press (Barbell)

French Press

Chest Supported Row (Machine)

Upper 1

Squat (Barbell)

Leg Press (45 Degrees)

Shrug (Barbell)

Hanging Knee Raise

Decline Crunch (Weighted)

Lower 1

Pull-Up (Neutral Grip, Weighted)

Lat Pulldown (Neutral Grip)

Incline Chest Press (Machine)

Seated Row (Cable)

Rear Delt Fly (Machine)

Upper 2

Hack Squat

Power Shrug

Leg Extension

Lower 2

Preacher Curl (EZ Bar)

Chest Fly (Machine)

Dumbbell Bench Pullover

Arms/Shoulders

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