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

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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