Frame Protocol

Transform your upper body strength with the Frame Protocol, a comprehensive 12-week program designed for serious lifters. Committing just four days a week, you'll engage in targeted supersets that build muscle and enhance endurance, focusing on both pushing and pulling movements. This program incorporates essential exercises like the Bench Press, Lat Pulldown, and Seated Shoulder Press, ensuring a balanced approach to upper body development. Get ready to elevate your training and achieve your fitness goals with structured intensity and expert guidance!

**Frame Protocol** is a comprehensive 12-week workout program designed to sculpt and strengthen your entire body. With 48 training sessions spread across three intense days each week, you'll engage in a mix of bodybuilding and powerlifting techniques tailored for beginners to novices. Each workout, lasting approximately 80 minutes, combines supersets and targeted exercises to maximize muscle growth and enhance your lifting skills. Equip yourself with access to a full gym and get ready to transform your physique with confidence and dedication!

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Week 12

UPPER B

UPPER A

High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Hack Squat

Walking Lunge (Dumbbell)

Hanging Leg Raise

LOWER A

Squat (Paused)

Lateral Raise (Cable)

Hip Thrust (Machine)

Bulgarian Split Squat (Dumbbell)

LOWER + ARMS

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