High intensity upper-lower program

This program is designed for the intermediate level and is high intensity, inspired by the training style of Dorian Yates and Mick Menzer, so that each set will be to muscle failure. The duration of the program is short and the number of training days per week is small, to allow you time for muscle recovery. In addition, it contains a high frequency, so that it allows you to train the muscle twice a week.

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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)

Wide Grip Lat Pulldown

Bench Press (Dumbbell)

Single Arm Iso Row

Seated Dumbbell Lateral Raises

Tricep Rope Push Down (Cable)

Incline Curl (Dumbbell)

Upper B

Incline Bench Press (Dumbbell)

Chest Supported Row (Machine)

Bench Press (Smith Machine)

Lat Pulldown (Neutral Grip)

One Arm Lateral Raise (Cable)

Preacher Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Upper A

Seated Hamstring Curl

Leg Extension

Stiff Leg Deadlift

Hip Adductor (Machine)

Standing Calf Raise

Lower Body A

Squat (Smith Machine)

Lower B

Abs Crunch (Weighted)

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