Experimental UPPER/LOWER

Increasing Strength linearally, progressing as often as possible 

If volume is too low then extra sets can be added,although not added put a rest day in between Lower and Upper sessions 
E.G. Upper 1, Lower 1, Rest etc

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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

Abs Crunch (Machine)

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Pec Fly (Dumbbell)

Lateral Raise (Dumbbell)

Pull-up(Weighted)

Chest Supported Row (Machine)

Tricep Pushdown (Cable)

Upper(Chest Bias)

Leg Raise (Captain's Chair)

Preacher Curl (EZ Bar)

Calf Raise (Leg Press)

Romanian Deadlift (Barbell)

Hip Abductor (Machine)

Lying Leg Curl

Leg Extension

Leg Press (45 Degrees)

Hip Thrust (Machine)

Lower(Glute bias)

Bench Press (Smith Machine)

Seated Shoulder Press (Dumbbell)

Upright Row (Barbell)

Chest Supported Row (Dumbbell)

Cable Low Row

Rear Delt Row

French Press

Upper(Shoulder Bias)

Preacher Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Hyperextension

High Bar Squat (Barbell)

Lower(Ham Bias)

Kelso Shrug

Standing Pullover (Cable)

Lat Pulldown (Neutral Grip)

Incline Bench Press (Barbell)

Pec Deck (Machine)

Lateral Raise (Cable)

Overhead Extension (Dumbbell)

Upper(Back Bias)

Squat (Smith Machine)

Front Squat (Barbell)

Hip Adductor (Machine)

Lower(quad bias)

Lat Pulldown

Seated Military Press (Smith Machine)

Underhand Lat Pulldown

Reverse Pec Deck

Deadlift (Smith Machine)

Bench Press (Dumbbell)

Dip (Weighted)

Sissy Squat (Weighted)

Incline Bench Press (Dumbbell)

Zercher Squat (Barbell)

Bicep Curl (Cable)

Decline Sit Up (Weighted)

Overhead Press (Barbell)

Bent Over Row (Barbell)

Shoulder Press (Machine)

Bench Press (Close Grip)

Hanging Leg Raise

Cardio (LISS)

Lower(Glute/Ham bias)

Upper(Chest Shoulder bias)

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