BULK UP Upper Lower

This program can work for everyone.
Beginner should train a bit lighter though.

RPE - don't take it too seriously, just train intensely. The last week (10th) is a deload week - RPE goes down to 6 (beginners may even go down to RPE 5)

If RPE is 9-10 then it means do sets at RPE 9 and the last one to failure (RPE 10).

Avoid going to the gym 3 times in a row and don't do 3 rest days in a row. A proper schedule looks something like this:

Day 1: Upper Body 1
Day 2: Lower Body 1
Day 3: Rest Day
Day 4: Upper Body 2
Day 5: Lower Body 2
Day 6 & 7: Rest Day

Best of luck on this workout program!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Incline Bench Press (Dumbbell)

Pull-Up (Weighted)

Chest Fly (Machine)

Chest Supported Row (Dumbbell)

Lateral Raise (Dumbbell)

Face Pull

Tricep Pushdown (Cable)

Bicep Curl (Barbell)

Upper Body 1

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Curl

Standing Calf Raise

Hanging Leg Raise

Plank

Lower Body 1

Bench Press (Barbell)

Bent Over Row (Barbell)

Overhead Press (Barbell)

Lat Pulldown

Lateral Raise (Cable)

Dip (Weighted)

Hammer Curl (Dumbbell)

Upper Body 2

Romanian Deadlift (Barbell)

Leg Press

Leg Extension

Hip Adductor (Machine)

Abs Crunch (Machine)

Hollow Hold

Lower Body 2

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