Unleash your strength with the SAMSON Upper Lower program, a comprehensive 12-week training plan designed for serious lifters. Committing just four days a week, you'll alternate between focused upper and lower body sessions, targeting key muscle groups with a blend of compound and isolation exercises. Each workout features progressive overload strategies to ensure continuous gains, helping you build muscle and strength effectively. Ideal for those ready to elevate their fitness journey, this program provides the structure and intensity needed to achieve your goals.

Main Focus:
- Building back and shoulder mass while maintaining other main movers.
- Using repeatable and stable movements for arms to scale growth
- A flexible last phase depending on strength or hypertrophic work

Details
- Inspired by Alex Bromley's Bullmastiff's primary/secondary exercise selection. The main movements are OHP, RDL, and BB Row. Secondary movements are dips and pulldown variations. Each back/lower day has a short and intense hack squat session to maintain quads. 

- This program has 4 phases: starting, increase in volume, strength building, and a reset to start. If you run this program in cycles, use the last three weeks as a volume or strength peak, depending on goals. Use double progression for main movements. 

- Intensity recommendations are first set in the beginning 2 phases to be 8-9, with following sets to be 6-7.  Secondary movements are not compound and should be trained to mechanical/technical failure. Train arms and tertiary movements to failure. 

SAMSON Upper Lower

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

On the main lift increase, when you can exceed 3 reps, the remaining sets decrease by 10%.

undefined reviews for SAMSON Upper Lower