6 Week Upper/Lower

This is a simple program meant to be easy to follow for long periods of time. 

You will have a set of Max Effort Attempts after every 5 weeks to dictate the next 5 weeks of work. 

Accessory work is pretty flexible if you like a different bicep or chest fly variation do it, it doesn't matter much and I encourage you to change them up.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Seated Overhead Press (Dumbbell)

Bent Over Row (Barbell)

Lat Pulldown

French Press

Bicep Curl (Dumbbell)

Lateral Raise (Cable)

Upper

if they have ssb use that if not make due

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Hamstring Curl

Leg Extension

Seated Calf Raise

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Dumbbell Row

Chest Fly (Cable)

Tricep Extension (Cable)

Deadlift (Barbell)

Safety Bar Squat

Hack Squat

Getting Started

Little Harder Now

The Hardest Week

That Wasn't so Bad.

Go All Out on These

Max Out Week

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