Matlock’s upper lower

High frequency to build muscle along with regular cardio for athletic performance. Some knees over twos work for injury prevention once a week. Running distances based on personal training adjust distance to fit your needs

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Pull-Up (Weighted)

500m Row

Bicep Curl (Dumbbell)

Squat (Barbell)

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Barbell)

Cardio

Seated Row (Cable)

Bench Press (Paused)

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Belt Squat

2km Row

Goblet Squat

Split Squat (Dumbbell)

Sissy Squat

Nordic Curl

Tricep Extension (Cable)

Incline Bench Press (Barbell)

Overhead Press (Barbell)

Lat Pulldown

Monday 

Thursday

Sunday

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