Upper/Lower/Rest/Push/Pull/Legs

Unleash your strength with the Upper/Lower/Rest/Push/Pull/Legs program, designed for serious lifters ready to elevate their game. Over 16 weeks, you'll engage in 20 sessions that blend bodybuilding and powerbuilding techniques, ensuring balanced muscle growth and strength gains. Each 90-minute workout targets specific muscle groups, utilizing a full gym's worth of equipment to maximize your potential. Perfect for intermediate to advanced athletes, this program will challenge you to push your limits and achieve impressive results. Get ready to redefine your physique!

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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

Treadmill

Rest Day

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Lat Pulldown

Chest Supported Row (Machine)

Bicep Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Rear Delt Fly (Cable)

Chest Fly (Cable)

Upper Body

Squat (Barbell)

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Leg Extension

Lying Leg Curl

Hip Abductor (Machine)

Hip Adductor (Machine)

Knee Raise (Captain's Chair)

Lower Body

Incline Bench Press (Dumbbell)

Overhead Press (Barbell)

Dip (Weighted)

One Arm Lateral Raise (Cable)

Single Arm Rear Delt Fly (Cable)

Single Arm Tricep Extension (Cable)

Push Day

Deadlift (Barbell)

Pull-Up (Weighted)

Underhand Lat Pulldown

Bent Over Row (Dumbbell)

Shrug (Dumbbell)

Single Arm Row (Cable)

Standing Pullover (Cable)

Bicep Curl (Cable)

Pull Day

Leg Press (45 Degrees)

Stiff Leg Deadlift

Seated Calf Raise

Walking Lunge (Dumbbell)

Leg Day

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