Luis Personal Program

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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