Upper/Lower(beginner-interm)

Power building with an emphasis on hypertrophy. For beginners and intermediates.

*rest 3-5 min for heavy compounds
*feel free to experiment with exercise variations

default

Week 1

Squat (Barbell)

Back Extension

Leg Extension

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Leg Raise (Captain's Chair)

Lower day 2(quad focus)

Deadlift (Barbell)

Leg Press

Leg Curl

Standing Calf Raise

Machine Ab Crunches

Lower day 1(hamstring focus)

Barbell Row

Incline Bench Press (Dumbbell)

Face Pull

Hammer Curl

Overhead Tricep Extension (Cable)

Cardio

Upper day 2 (pull focus)

-3-5 min of rest for compounds, 1-3 min everything else
-can do 5-8 reps on compounds (S.B.D.)


Bench Press (Barbell)

Lat Pulldown

Seated Shoulder Press (Dumbbell)

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Alternating Dumbbell Curl

Upper day 1 (push focus)

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