Barebones Upper Lower

Intermediate program designed to be ran in a home gym or a busy commercial gym.

2x week frequency
8 sets per muscle per week
Aim to add 2.5kg per month to heavy compounds - slower progress for isolations

RPE 9 on compounds
Failure on isolations
3 minutes rest on compounds
1-2 minutes on isolations
Can superset antagonist exercises eg bicep curls and tricep extensions if you are able to

Add volume only when needed and other variables - sleep, diet, stress and recovery - are addressed.

Cardio recommended - 30 minutes light 3x a week - NEVER RIGHT BEFORE A WORKOUT.

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Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Romanian Deadlift (Barbell)

Sissy Squat

Ring Leg Curls

Decline Crunch (Weighted)

Standing Calf Raise

Bench Press (Barbell)

Chin-Up (Weighted)

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Upper

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