Elevate your training with the Upper Lower 2 program, a focused 1-week plan designed for dedicated lifters. This 4-day split targets both upper and lower body, ensuring balanced strength development and muscle growth. Expect to tackle compound lifts like the Bench Press and Hack Squat, alongside isolation exercises to sculpt your physique. Perfect for those ready to push their limits and maximize their gym time, this program is your roadmap to achieving serious gains. Get ready to transform your workouts and unleash your potential!

Advanced Science-Based Bodybuilding Gym Programme

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Upper lower 2P

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Week 1

Bench Press (Barbell)

Pull-Up (Weighted)

Shoulder Press (Plate Loaded)

Pec Deck (Machine)

Reverse Pec Deck

Keenan Flap

Incline Curl (Dumbbell)

Hammer Curl (Cable)

Preacher Curl (Dumbbell)

Tricep Pushdown (Cable)

UPPER 1

Hack Squat

Hamstring Curl

Leg Extension

Hip Abductor (Machine)

Hip Adductor (Machine)

Single Leg Press

Calf Raise (Leg Press)

Abs Crunch (Weighted)

LOWER 1

Lat Pulldown

Seated Shoulder Press (Dumbbell)

Chest Fly (Cable)

Single Arm Row (Cable)

Overhead Tricep Extension (Cable)

One Arm Lateral Raise (Cable)

Single Arm Tricep Extension (Cable)

UPPER 2

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Barbell)

LOWER 2

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