Science Based Upper Lower

Get big without spending your life at the gym. Go to failure (0-1 RIR) on most exercises. In a given week, avoid 3 gym days in a row and avoid 3 rest days in a row. Change the order of exercises to target specific muscle groups. The muscles you want to work on most should be hit first in your workout, then finish the rest.

Example schedule:
Mon-Upper 1
Tue - Lower 1
Wed - Rest
Thu - Upper 2
Fri -Rest
Sat -Lower 2
Sun - Rest

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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

Seated Hamstring Curl

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Hip Adductor (Machine)

Seated Calf Raise

Abs Crunch (Machine)

Hanging Leg Raise

Lower 1

Romanian Deadlift (Barbell)

Leg Press

Lower 2

Take AT LEAST 2.5 min in between sets for all movements since you are going to failure.

Lateral Raise (Cable)

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Lat Pulldown

Overhead Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Upper 1

Seated Row (Machine)

Pec Deck (Machine)

Seated Overhead Press (Dumbbell)

Preacher Curl (Dumbbell)

Hammer Curl (Cable)

Upper 2

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