Upper/Lower (2 Sets)

This 16-week program is designed for individuals looking to build significant muscle and strength with a highly efficient, lower-volume approach. Utilizing an Upper/Lower split, each muscle group is trained frequently across four dedicated lifting days per week. The core principle revolves around performing just two intense working sets per exercise to an RPE of 9, ensuring maximum stimulus for growth and adaptation while minimizing recovery demands and training time. This program is ideal for those seeking consistent progress without excessive time commitment, focusing on high-quality reps and progressive overload for sustainable 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

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Lat Pulldown

Chest Supported Row (Machine)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Bayesian Curl

Overhead Tricep Extension (Cable)

Hammer Curl

Kelso Shrug

Upper 1

Romanian Deadlift (Barbell)

Hack Squat

Leg Extension

Lying Leg Curl

Calf Raise (Leg Press)

Seated Calf Raise

Abs Crunch (Weighted)

Hanging Leg Raise

Back Extension (Weighted)

Lower 1

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