Physical 100 Workout Program (4 Day Upper Lower)

Inspired by the top competitors in Physical 100, this program is for lifters who want to develop an aesthetic upper body and a powerful lower body.

The upper body is focused on building muscle in the chest, shoulders, lats, and arms. The program has a much higher volume for upper body.

The lower body is focused on strength and power. Note that lower body day also contains certain upper body accessories.

Recommended Schedule:
Monday = Upper 1
Tuesday = Lower 1
Wednesday = Cardio/Yoga/Rest
Thursday = Upper 2
Friday = Lower 2
Saturday = Cardio/Yoga/Rest
Sunday = Cardio/Yoga/Rest

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Upper 1

Lower 1

Upper 2

Lower 2

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