Big Mike's Upper/Lower Strength Program

4 day upper/lower split that focuses on building size and strength through compound exercises. Increases weight and decreases reps  throughout the weeks.

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Week 1

Week 2

Week 3

Week 4

Add 5lbs to compounds and aim for 10 reps again. Try to add a couple of reps on isolation exercises.

Deadlift (Barbell)

Front Squat (Barbell)

Hip Thrust (Machine)

Leg Curl

Kettlebell Swing

Trap Bar Farmers Walk

Legs (Hinge Focus)

Squat (Barbell)

Romanian Deadlift (Barbell)

Reverse Hyperextension

Leg Extension

Jump Squat

Suitcase Carry

Legs (Squat Focus)

Plank

Overhead Press (Barbell)

Seated Row (Cable)

Incline Bench Press (Dumbbell)

Lat Pulldown

Incline Curl (Dumbbell)

Landmine Oblique Twist

Upper 2

Bench Press (Barbell)

Bent Over Row (Barbell)

Overhead Tempo Press

Underhand Lat Pulldown

Skull Crusher (Ez Bar)

Ab Wheel

Upper 1

Side Plank

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