PROJECT S&Z - 4 DAY UPPER / LOWER

This program is designed to fast track not only your strength but also build the physique to match. Perfect for those who are chasing that nasty dense look!

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Week 1

Week 2

Week 3

Week 4

Overhead Press (Barbell)

Incline Bench Press (Barbell)

T-Bar Row

Lat Pulldown

OHP DAY

Deadlift (Barbell)

Front Squat (Paused)

Romanian Deadlift (Barbell)

Leg Extension

Decline Crunch

DEADLIFT DAY

Bench Press (Barbell)

Standing Behind Neck Shoulder Press (Barbell)

Lat Pulldown (Neutral Grip)

Kroc Row

BENCH DAY

Squat (Barbell)

Deadlift (Deficit)

Hack Squat

Lying Leg Curl

Hanging Leg Raise

SQUAT DAY

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