Robs upper lower

This powerbuilding program is designed for intermediate-advanced lifters. It’s an upper lower split consisting of 3 upper body days each with a different bench variation and rep range for maximizing pressing power. The 2 lower body days are more of a limbs day, hit the arms hard first and then work the legs with a mix of power and bodybuilding exercises.
Use a dynamic double progression where listed. Focus on good form. On heavy compound movements I would recommend using triple progression as well to keep strength gains true and standardized.

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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

Bench Press (Paused)

Incline Bench Press (Dumbbell)

Chest Supported Row (Barbell)

Pull-Up (Bodyweight)

Seated Lateral Raise

Nunez Curl

Overhead Tricep Extension (Dumbbell)

Leg Curl

Jump Switch Lunge

High Bar Squat (Barbell)

Leg Extension

Standing Calf Raise

Close Grip Incline Press

Dip (Bodyweight)

Chin-Up (Weighted)

Pullover (Dumbbell)

Seated Shoulder Press (Dumbbell)

Incline Hammer Curl (Dumbbell)

Skull Crusher (Dumbbell)

Broad Jump

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Larsen Press (Barbell)

Overhead Press (Barbell)

Chest Supported Row (Dumbbell)

Inverted Row

Chest Supported Lateral Raise

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