Luis Personal Program

Unlock your strength potential with Luis's Personal Program, an 8-week journey designed for serious lifters. Committing four days a week, you'll tackle a balanced mix of heavy lifts and targeted accessory work, focusing on both upper and lower body strength. Each session includes compound movements like the bench press and squats, paired with specialized exercises to sculpt your arms, shoulders, and back. With a full gym at your disposal, prepare to push your limits and achieve impressive gains!

Increase / Maintain strength in the Big 3, with an added emphasis on arm hypertrophy. There is lower volume on the legs to allow for better performance on running days (rest days). 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Dip (Weighted)

Seated Shoulder Press (Dumbbell)

Incline Curl (Dumbbell)

Lateral Raise (Dumbbell)

Seated Calf Raise

Overhead Tricep Extension (Cable)

Abs Crunch (Bodyweight)

Upper A - Heavy Bench + Arms

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Pull-Up (Neutral Grip, Weighted)

Bent Over Row (Barbell)

Hammer Curl (Dumbbell)

Hip Abductor (Machine)

Plank

Lower A - Squat + Back

Bench Press (Close Grip)

Incline Bench Press (Dumbbell)

Preacher Curl (EZ Bar)

Face Pull

V-Handle Tricep Pushdown (Cable)

Standing Calf Raise

Cable Crunch

Upper B - Bench Volume + Arms

Deadlift (Barbell)

Platz Squat

Chest Supported Row (Machine)

Pull-Up (Weighted)

Reverse Bicep Curl (EZ Bar)

Hip Thrust (Machine)

Ab Wheel

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