Butcher

Structural Balance: To build a physique utilizing the Upper/Lower framework while the arm day carves out the details.

​Hypertrophy via Progressive Overload: To force muscle growth by consistently outperforming your previous self.

​Specialized Arm Development: To eliminate the "arms as an afterthought" habit, ensuring the biceps, triceps, and forearms receive maximum intensity.

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Week 1

Romanian Deadlift (Dumbbell)

Incline Bench Press (Dumbbell)

Underhand Lat Pulldown

Chest Press (Machine)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Abs Crunch (Machine)

Upper 1

Seated Hamstring Curl

Hip Abductor (Machine)

Zercher Squat (Barbell)

Leg Extension

Calf Raise (Leg Press)

Preacher Curl (Barbell)

Lower 1

Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Tricep Extension (Dumbbell)

Bicep Curl (Machine)

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Preacher Curl (Dumbbell)

Arm Blaster

Hamstring Curl

Hip Adductor (Machine)

Leg Press

Bicep Curl (EZ Bar)

Lower 2

Incline Chest Press (Machine)

Chest Supported Row (Machine)

Dip (Weighted)

Lat Pulldown (Neutral Grip)

Pullover (EZ Bar)

Upright Row (Barbell)

Tricep Pushdown (Cable)

Upper 2

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