5 Day Upper/Lower

WEEKLY LAYOUT

Mon – Upper A (Horizontal / Strength)
Tue – Lower A (Quad Bias)
Wed – OFF or light cardio/mobility
Thu – Upper B (Vertical / Back Bias)
Fri – Lower B (Posterior / Hips)
Sat – Upper C (Arms & Delt Pump)
Sun – OFF

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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

Goal: Mechanical tension, chest & mid-back
RIR: 1–2 on compounds

Primal Chest Press

Primal Flat Press

Primal Chest Supported Bent Wide Row

Seated Row (Cable)

Watson Cable Flys

Primal Lateral Raise

UPPER A (HORIZONTAL / STRENGTH

Bodytek Plate Loaded Pull Down

Bodytek Wide Grip Machine Row

Lat Pulldown (Single Arm)

Bodytek Pull Over

Bodytek Rear Fly

UPPER B (VERTICAL / BACK BIAS)

Goal: Hams & glutes without beating up CNS

Romanian Deadlift (Barbell)

Bodytek Seated Leg Curl

Nautilus Glute Bridge

Back Extension

Bodytek Prone Leg Curl

Bodytek Seated Calf Raises

LOWER B (POSTERIOR / HIPS)

Goal: Quad stimulus with minimal spinal fatigue

Primal Hack Squat

Primal Leg Press

Bulgarian Split Squat (Dumbbell)

Primal Leg Extension

Bodytek Standing Calf Raises

LOWER A (QUAD BIAS)

Goal: Metabolic stress, blood flow, joint-friendly volume
No grinding reps

Panatta Shoulder Press

Panatta Lateral Raise

Lateral Raise (Dumbbell)

Face Pull

Bicep Curl (EZ Bar)

Bodytek Alt Preacher Curl

Bodytek Cable Press Down

Panatta Tricep OH Extension

UPPER C (ARMS & DELT PUMP)

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