2up 1down

**2up 1down** is an intense 18-week program designed for dedicated lifters ready to elevate their strength and physique. With six training days each week, you'll engage in a balanced mix of compound and isolation exercises targeting all major muscle groups. From weighted dips to Zercher deadlifts, this program emphasizes progressive overload to maximize gains. Perfect for those who thrive in a full gym environment, get ready to challenge your limits and achieve your fitness goals!

A way for me to focus on lifts I love, progress them, and recover. I didn’t structure it in the app to be in the 2 day on, 1 day off order, because I’m lazy and that would have been “work”.

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Week 18

Dip (Weighted)

Leg Press (45 Degrees)

Chest Fly (Dumbbell)

Leg Extension

Seated Overhead Press (Dumbbell)

Diddy Parties

Decline Skullcrushers

Zercher Deadlift

Seated Row (Cable)

Lying Leg Curl

Wide Grip Pull-Up

Band Pull Apart

Hammer Curl (Dumbbell)

Preacher Curl (EZ Bar)

Overhead Press (Barbell)

Front Squat (Barbell)

Bench Press (Dumbbell)

Pec Fly (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Back Extension (Weighted)

Seated Wide-Grip Row (Cable)

Leg Curl

Lat Pulldown (Close Grip)

Lu Raise

Ez Bar Curl With Chest Thingy

Dip (Bodyweight)

Upright Row (Barbell)

Diddy Parties - Rope

Seated Behind-the-neck Press

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