Upper/Lower + Arms - Méthode Scientifique by Mehdi (1)

This program is designed to maximize natural hypertrophy through optimal volume, frequency, and intensity.
You’ll train every major muscle group twice per week, with a special focus on arm growth and balanced aesthetics.
Every session is built for progressive overload, recovery, and long-term gains — no fluff, just results.

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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

Week 17

Week 18

Incline Bench Press (Dumbbell)

Lat Pulldown (Neutral Grip)

Chest Fly (Machine)

Chest Supported Row (Machine)

Overhead Tricep Extension (Cable)

PREACHER CURL 

Lateral Raise (Cable)

Upper 1 (Pecs / Dos / Triceps)

Hack Squat

Leg Curl

Hip Thrust (Machine)

Leg Extension

Calf Raise (Machine)

Lower 1 (Quadriceps / Glutes)

JM Press

Incline Curl (Dumbbell)

Hammer Curl (Cable)

Dip (Bodyweight)

Lateral Raise (Dumbbell)

Reverse Bicep Curl (EZ Bar)

ARM DAY – Bras / Épaules 

Wide Grip Lat Pulldown

Chest Press (Machine)

Seated Row (Cable)

Skull Crusher (Barbell)

Reverse Pec Deck

UPPER 2 – Dos / Pecs / Biceps

RDL MACHINE

Leg Press

Lying Leg Curl

LOWER 2 – Ischios / Mollets 

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