Upper, Posterior, Fullbody

The Upper, Posterior, Fullbody program is a comprehensive 4-week training plan designed to build strength and muscle across your upper body, posterior chain, and overall physique. With three focused sessions each week, you’ll engage in a variety of exercises, including barbell and machine movements, to target key muscle groups effectively. This program is perfect for those looking to enhance their lifting performance while ensuring balanced development. Get ready to elevate your training and achieve your fitness goals!

This is a muscle-building-focused program. DM @Namedperson on  instagram for more details

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Shoulder Press (Plate Loaded)

Incline Bench Press (Dumbbell)

Upright Row (Cable)

Skull Destroyer

Face Pull

Upper A

Leg Press

Barbell Row

Romanian Deadlift (Barbell)

Lat Pulldown

Leg Curl

Bicep Curl (Dumbbell)

Posterior A

Squat (Barbell)

Barrel Press

Dumbbell Row

Seated Military Press (Smith Machine)

Tricep Pushdown (Cable)

Bicep Curl (Machine)

Overhead Press (Barbell)

Bench Press (Close Grip)

Incline Chest Press (Machine)

Lateral Raise (Dumbbell)

Upper B

Belt Squat

T-Bar Row

Leg Extension

Lat Pulldown (Neutral Grip)

Glute-Ham Raise

Bicep Curl (EZ Bar)

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