Upper/Lower + Arms - Méthode Scientifique by Mehdi

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

Hack Squat

Leg Curl

Hip Thrust (Machine)

Leg Extension

Calf Raise (Machine)

Lower 1 (Quadriceps / Glutes)

Incline Bench Press (Dumbbell)

Lat Pulldown (Neutral Grip)

Chest Fly (Machine)

Seated Row (Cable)

Tricep Rope Push Down (Cable)

PREACHER CURL 

Lateral Raise (Cable)

Upper 1 (Pecs / Dos / Triceps)

Hammer Curl (Dumbbell)

Incline Curl (Dumbbell)

Dip (Bodyweight)

Overhead Tricep Extension (Cable)

Lateral Raise (Dumbbell)

ARM DAY – Bras / Épaules 

RDL MACHINE

Leg Press

Lying Leg Curl

LOWER 2 – Ischios / Mollets 

Wide Grip Lat Pulldown

Skull Crusher (Barbell)

Face Pull

UPPER 2 – Dos / Pecs / Biceps

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