Optimal U/L hypertrophy plan

This intermediate specified training program will help lifters break through plateaus through science based lifting and is guaranteed to astonish you with results!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Train 1-2RIR and rest 3 minutes in between sets (including between unilateral sets)

Incline Cable Fly

Keenan Flaps

Chest Supported Row (Machine)

Lateral Raise (Cable)

Reverse Pec Deck

Preacher Curl (Dumbbell)

JM Press (Smith Machine)

Upper 1

Hip Adductor (Machine)

Leg Extension

Seated Hamstring Curl

Calf Raise (Machine)

Decline Crunch

Lower 1

Overhead Tricep Extension (Cable)

Upper 2

Stiff Leg Deadlift

Lower 2

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