Upper - Lower by Rafael Romano

This training program is designed to support the development of muscular strength and hypertrophy through a structured, progressive approach. It combines compound and isolation movements, emphasizing proper technique, progressive overload, and recovery. The goal is to help the individual consistently build muscle mass and increase overall strength over time, while minimizing the risk of injury and optimizing training efficiency.

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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

Week 13

Week 14

Week 15

Week 16

High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Single-Leg Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Calf Raise (Leg Press)

Abs Crunch (Machine)

Underhand Lat Pulldown

Chest Supported Row (Machine)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Shoulder Press (Plate Loaded)

Hammer Curl (Cable)

Lateral Raise (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Curl

Incline Bench Press (Smith Machine)

Overhead Press (Barbell)

Chest Fly (Cable)

Pull-Up (Neutral Grip, Weighted)

T-Bar Row

Bayesian Curl

One Arm Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Shoulder Press (Machine)

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