Usenu's Upper-Lower

The program is focused on upper body, but your legs will grow just fine with once a week. If it's a weak point, go 4 days and do 2 lower days. Use simple double progression on the compound exercises. For the isolations, do rest pause. Use the first set as a tracking marker. When you get clean reps at the top of the range, increase the weight and keep doing your extra 2 rest pause sets. Go 0/1 rir on most of your sets. For behind the neck presses, start with the empty bar. If you have mobility issues, you can swap with regular shoulder press or incline press.

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Week 1

Week 2

Week 3

Dip (Weighted)

Pull-Up (Weighted)

Behind-The-Neck Press (Smith Machine)

Seated Row (Cable)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Bicep Curl (Cable)

Upper Day

Bulgarian Split Squat (Dumbbell)

B-Stance Romanian Deadlift (Dumbbell)

Leg Extension

Leg Curl

Standing Calf Raise

Hanging Knee Raise

Lower Day

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