Beach Mass Upper Lower Program

Get ready to sculpt your physique with the Beach Mass Upper Lower Program! This comprehensive 12-week plan focuses on building strength and muscle across four training days each week. You'll alternate between upper and lower body workouts, utilizing a mix of dumbbells, machines, and cables to target all major muscle groups effectively. Designed for lifters of all levels, this program emphasizes progressive overload and balanced training to help you achieve your fitness goals. Dive in and transform your body for that beach-ready look!

High Intensity, Upper Body Focused Program to maximize Hypertrophy. Each muscle group is trained at least 2x per week with different exercises and rep ranges.
It starts relatively easy with few sets per muscle group to get accustomed and progressively goes up in volume or intensity each week by adding a set or RPE here and there.
Quality over quantity! As an advanced trainee, every set should be done with good and controlled technique, but relatively close to failure with 3-1 RIR/ 7-9 RPE. Don't go all out in every set, especially in the first 1-4 weeks.
Feel free to adjust the exercise selection and number of sets according to your needs and recovery capabilities.
Apply deloads whenever necessary.

High Intensity, Upper Body Focused Program to maximize Hypertrophy. Each muscle group is trained at least 2x per week with different exercises and rep ranges.
This is for intermediate to advanced lifters. Feel free to adjust the exercise selection and number of sets according to your needs and recovery capabilities.
Apply deloads whenever necessary.

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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

Incline Bench Press (Dumbbell)

Chest Supported Row (Machine)

Pec Fly (Dumbbell)

Chest Supported Low Row (Machine

Seated Dip (Machine)

One Arm Lateral Raise (Cable)

Upper A

Romanian Deadlift (Barbell)

Squat (Smith Machine)

Lat Pulldown (Neutral Grip)

Leg Extension

Preacher Curl (Dumbbell)

Standing Calf Raise

Lower B

T-Bar Row

Seated Double Hand Cable Lateral Raises

Incline Bench Press (Smith Machine)

Chest Press (Machine)

Face Pull

Overhead Tricep Extension (Cable)

Upper B

Lying Leg Curl

Leg Press

Incline Curl (Dumbbell)

Seated Straight Leg Calf Raise Machine

Lat Pulldown (Single Arm)

Lunge (Dumbbell)

Lower A

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