Upgraded Upper/Posterior Split

For those who want to specialise in the ‘movie star’ muscles to get that superhero look, whilst getting strong in the process. 

Your main performance metrics are flat smith bench, 30° incline smith bench, bent over barbell rows and zercher squats.

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Week 1

Week 2

Week 3

Week 4

Barbell Row

Pull-Up (Bodyweight)

Pull-Up (Assisted)

Dumbbell Bench Pullover

Zercher Squat (Barbell)

Calf Raise (Leg Press)

Single Leg Extension

Seated Hamstring Curl

Posterior Day

Bench Press (Smith Machine)

Partial Lateral Raise

Lateral Raise (Dumbbell)

Incline Fly Press (Dumbbell)

Bicep Curl (EZ Bar)

V-Handle Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Upper Day One

Incline Bench Press (Smith Machine)

Lateral Raise (Cable)

Fly Press (Dumbbell)

Decline Sit Up (Weighted)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Bayesian Curl

Concentration Curl

Side Bend (Dumbbell)

Upper Day Two

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