Joe's U/L-R-U/L/SBD

Unlock your strength potential with Joe's U/L-R-U/L/SBD program, a comprehensive 6-week training plan designed to maximize muscle growth and enhance your lifting performance. With a rigorous 7-day weekly schedule, you’ll engage in a balanced mix of upper and lower body workouts, focusing on key lifts like the bench press, deadlift, and squats. Each session is meticulously crafted to challenge your limits, utilizing a variety of equipment to ensure a well-rounded approach. Get ready to push your boundaries and achieve new personal bests!

made personally for me and my goals

rep ranges if present are in the notes

SBD day end of week each week building for max attempt after 6 weeks

rest days following days 2 and 6

exercises are interchangeable - for ex any squat pattern works do what you like

adjust intensity based on how you feel

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Incline Bench Press (Barbell)

Shoulder Press (Machine)

Tricep Extension (Cable)

Tricep Pushdown (Cable)

Cable Low Row

Lateral Raise (Cable)

Rear Delt Fly (Machine)

Abs Crunch (Weighted)

Preacher Curl (Dumbbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Hip Abductor (Machine)

Hamstring Curl

Hip Adductor (Machine)

Calf Raise (Machine)

Deadlift (Barbell)

Bicep Curl (Cable)

Barbell Row

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Smith Machine)

Hammer Curl (Dumbbell)

Romanian Deadlift (Dumbbell)

Seated Calf Raise

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