The Batman: Upper Lower

High Intensity Upper Lower program that is focused on proportionate muscle building, allowing a balanced growth across the board. Intended to be run as a 4 day per week program, this can be scaled up to 5 or 6 days per week.

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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

Bent Over Row (Barbell)

Incline Bench Press (Barbell)

Bench Press (Barbell)

Lat Pulldown (Close Grip)

Lateral Raise (Dumbbell)

Single Arm Pushdown

Tricep Extension (Cable)

Standing Calf Raise

Upper A

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Lying Leg Curl

Lateral Raise (Cable)

Incline Curl (Dumbbell)

Preacher Curl

Lower A

Seated Row (Cable)

Seated Overhead Press (Barbell)

Wide Grip Lat Pulldown

Single Arm Tricep Extension (Cable)

Upper B

Belt Squat

Bulgarian Split Squat (Dumbbell)

Hammer Curl (Cable)

Preacher Curl (Dumbbell)

Lower B

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