Adam’s modified upper/lower

Novice, intermediate program designed to fit the needs of people who want to train 4x a week. As with any program effort/intensity means more than anything. Some self regulation based on recovery rates may be needed on a person to person basis.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Smith Machine)

AD Press (Smith Machine)

Dumbbell Row

Pec Deck (Machine)

Preacher Curl (EZ Bar)

Skull Crusher (Barbell)

Incline Curl (Dumbbell)

Split Squat (Smith Machine)

Leg Extension

Standing Calf Raise

Pull-Up (Neutral Grip, Bodyweight)

Leg Curl

Fly Press (Dumbbell)

Dip (Bodyweight)

Lat Pulldown

Lateral Raise (Cable)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Romanian Deadlift (Barbell)

Leg Press

Chest Supported Row (Machine)

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