Matt's 4 day specific for UPS driver

**Matt's 4 Day Specific for UPS Driver** is an 8-week program meticulously designed to enhance strength and endurance tailored to the unique demands of UPS drivers. With 16 training days packed into just two months, you'll tackle a blend of upper body, core, and mobility exercises that fortify your shoulders, chest, and core—critical for your daily lifting and carrying tasks. Each session incorporates effective movements like the Overhead Press and Lateral Raises, ensuring you build functional strength while improving your overall fitness. Get ready to elevate your performance on the road and in the gym!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

We start early on Monday, so let's hit the ground with a quick push

Arm Circle

Lateral Raise (Dumbbell)

Band Pull Apart

Overhead Press (Barbell)

Lateral Raise (Cable)

Rear Delt Fly (Dumbbell)

Shoulder YTWL

Hanging Leg Raise

Short day Shoulders

Push Up

Arm Swing Warmup

World's Greatest Stretch

Bench Press (Barbell)

Incline Bench Press (Barbell)

Dip (Bodyweight)

Chest Fly (Machine)

V-Handle Tricep Pushdown (Cable)

Overhead Extension (Dumbbell)

Lat Pulldown

Bent Over Row (Barbell, Paused)

Chin-Up (Bodyweight)

Dumbbell Row

Preacher Curl (EZ Bar)

Hammer Curl (Cable)

Squat (Barbell)

Clean Deadlift

Leg Press

Leg Curl

Calf Raise (Leg Press)

Leg day

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