Upper Lower - Compound / Push Pull Legs - Isolation

This programme emphases hitting body parts twice a week and alternates from free weights at the start of the week to machines towards the end. It will be taxing if you can push close to failure on every set/exercise. Try to keep the rest period between 1:30 - 3:00 mins otherwise with 21 sets you'll be paying for rent at the gym also. 

I'd advise a longer rest period on the upper lower sessions with the compound exercises (e.g. 2:30 mins)

Upper and Lower = Free weights and primarily compound exercises, with a mix of rep ranges.

Active rest day of zone 2 walking (45 mins - 60 mins)

Push, Pull and Legs = Machines, cables and isolation exercises 

Active rest day of zone 2 walking (45 mins - 60 mins)

Enjoy!

Let me know what you think 💬🤔 

(Note: feel free to swap exercises out but make sure they are replaced with like for like as to not miss the intended muscle group)

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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

Bench Press (Dumbbell)

Incline Bench Press (Barbell)

Pull-Up (Weighted)

Bent Over Row (Barbell)

Seated Military Press (Barbell)

Dip (Weighted)

Bicep Curl (EZ Bar)

Upper 

Dumbbell Hamstring Curl

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Split Squat (Dumbbell)

Barbell Walking Lunge

Lower

Can be done on the treadmill on incline or outdoors with varied terrain (weighted rucking an option)

Zone 2 - Up Hill Walking

Zone 2 Walking 

Horizontal Chest Press

Incline Bench Press (Smith Machine)

Standing Pec Fly

Decline Machine Press

Standing Close Cable Press

Palms Facing Up - D Handle Tricep Pushdown

Overhead Tricep Extension (Cable)

Push

Dual Cable Lat Pull Down

Chest Supported Row (Machine)

High Cable Rope Pull Down

Seated Row (Cable)

Face Pull

Dual Cable Seated Bicep Curl

Hammer Curls - Cable And Rope

Cable Crunch

Pull

Leg Curl

Leg Extension

Glute Drive/Hip Thrust Machine

Hack Squat

Calf Press On Hack Squat

Seated Calf Raise

Leg Press (45 Degrees)

Legs

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