Ramadan Upper-Lower Split 

This upper-lower hypertrophy program is designed specifically for Ramadan, ensuring optimal muscle growth and strength maintenance while accommodating fasting. Structured around training after iftar, it prioritizes efficient, high-quality workouts that balance intensity and recovery. The program incorporates effective volume, strategic exercise selection, and progressive overload while considering hydration and energy levels. Whether you’re cutting, 
maintaining or continuing your bulk, this plan helps you train effectively without compromising performance or recovery during the fasting month.

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Week 1

Week 2

Week 3

Week 4

Cuffed Behind-The-Back Lateral Raise

Upper Day #1 

Hack Squat

Lower #1

If chest recovery good last set drop set 

Upper #2

Pendulum Squat

Leg Raise (Captain's Chair)

Leg #2

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