Jordan Peters Upper Lower

The purpose of this program is to alternate Upper/Lower body workouts on different days to optimize muscle recovery, while the weekly Density Day adds extra volume with minimal rest to amplify growth stimulus. This structure enables you to build both strength and muscle mass efficiently, reducing the risk of overtraining.

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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

Squat (Barbell)

Leg Press (45 Degrees)

Pendulum Squat

Hamstring Curl

Calf Raise (Machine)

Lower

Bench Press (Dumbbell)

Incline Bench Press (Smith Machine)

T-Bar Row

Seated Wide-Grip Row (Cable)

Tricep Pushdown (Cable)

JM Press

Lateral Raise (Dumbbell)

Bicep Curl (Cable)

Upper

Chest Supported Row (Machine)

Standing Pullover (Cable)

Incline Chest Press (Machine)

Rear Delt Fly (Cable)

Lateral Raise (Machine)

One Arm Lateral Raise (Cable)

Seated Military Press (Smith Machine)

Tricep Rope Push Down (Cable)

Bicep Curl (Dumbbell)

Upper B

Seated Hamstring Curl

Single-Leg Leg Curl

Leg Extension

Lower b

Pec Deck (Machine)

Density Day

High Row

Density day

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