Doomslayer Upper Lower

An upper lower program that focuses on compounds for both strength and hypertrophy purposes. You can take a deload after after 8 weeks and repeat the cycle. There are no strict rep ranges, just make sure to hit each muscle with 9-12 in a week. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Pendlay Row

Shoulder Press (Machine)

Pec Deck (Machine)

Overhead Tricep Extension (Dumbbell)

Lat Pulldown

Squat (Barbell)

Back Extension (Weighted)

Leg Extension

Lateral Raise (Dumbbell)

Preacher Curl (Dumbbell)

Overhead Press (Barbell)

Chest Supported Row (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Cable)

Skull Crusher (Dumbbell)

Pec Fly (Dumbbell)

Chin-Up (Bodyweight)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Hamstring Curl

Seated Dumbbell Curl

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