Upper-Lower Hypertrophy/Powerbuilding

Existing programs often lead to high rates of fatigue and low rates of progressive overload. This program will take advantage of high frequency, low volume, high intensity training to mitigate that.

The aim should be to add 5 lbs or a rep to most exercises almost every session or at least week to week, if done correctly

Existing programs often lead to high rates of fatigue and low rates of progressive overload. This program will take advantage of high frequency, low volume, high intensity training to mitigate that.

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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

Leg Curl

Hack Squat

Hip Thrust (Machine)

Hip Abductor (Machine)

Leg Extension

Standing Calf Raise

Abs Crunch (Machine)

Wrist Curls

Lower C

Bench Press (Barbell)

T-Bar Row

Shoulder Press (Plate Loaded)

Lat Pulldown

Rear Delt Fly (Machine)

Face Away Cable Curl

JM Press (Smith Machine)

Upper C

Deadlift (Barbell)

Leg Press (45 Degrees)

Hip Adductor (Machine)

Lower B

Shoulder Press (Machine)

Upper B

Squat (Barbell)

Lower A

Incline Bench Press (Dumbbell)

Pull-Up (Weighted)

Dip (Weighted)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Upper A

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