Upper lower Push Legs pull (1)

Upper lower Push Legs Pull is a 5 day a week 8 week program that is low volume high intensity that is focused on building muscle with max intensity sets to drive the most mechanical tension. Days can be rearranged to fit your needs. Suggestion for days with me Monday, Tuesday, Thursday, Friday, Saturday or Sunday, Monday, Wednesday, Thursday, Friday.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Lat Pulldown

High Row

Seated Wide-Grip Row (Cable)

Chest Supported Row (Machine)

Rear Delt Fly (Machine)

Preacher Curl (Machine)

Reverse Bicep Curl (EZ Bar)

Pull

Hack Squat

Romanian Deadlift (Barbell)

Hip Abductor (Machine)

Hip Adductor (Machine)

Leg Curl

Leg Extension

Straight Leg Calf Raise

Legs 

Chest Press (Machine)

Cable Flexion Row

Shoulder Press (Plate Loaded)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Bicep Curl (Cable)

Single Arm Tricep Extension (Cable)

Upper body 

Belt Squat

Glute Machine

Lying Leg Curl

Cable Crunch

Lower 

Reverse Grip Incline Smith

JM Press (Smith Machine)

Chest Fly (Machine)

Lateral Raise (Cable)

Push day

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