Transform your upper and lower body strength with the Mike Sommer UPPER LOWER AB / PPL program! Over the course of 8 weeks, you'll engage in a dynamic 5-day split that balances push, pull, and leg workouts, ensuring comprehensive muscle development. Each session is meticulously crafted to enhance your strength, endurance, and overall fitness, utilizing a variety of exercises from cable movements to free weights. Equip yourself with the tools for success in the gym and watch your physique evolve as you commit to this powerful training regimen!

Mike sommer UPPER LOWER AB / PPL

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

External Rotation

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Barbell Row

Seated Row (Cable)

High Row

Rear Delt Fly (Cable)

Upper B

Hip Abductor (Machine)

Hip Adductor (Machine)

Lying Leg Curl

Squat (Barbell)

Leg Extension

Leg Curl

Lower A

Rear Delt Fly (Machine)

Straight Arm Pulldown

Deadlift (Barbell)

Lat Pulldown

Chest Supported Row (Machine)

One Arm Lateral Raise (Cable)

Pull

Bench Press (Barbell)

Incline Chest Press (Machine)

Shoulder Press (Plate Loaded)

PUSH

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