5 Day U/L + (C&Bi/B,S&T/Legs) (Bench Focused)

Unleash your strength with this 5-day Upper/Lower split program, designed for those looking to prioritize bench press performance while building overall muscle. Each session targets key muscle groups, with a mix of compound lifts and isolation exercises to maximize gains. With a focus on intensity and proper form, this program is perfect for intermediate lifters ready to elevate their training. Get ready to push your limits and see real results in just one week!

RPE 9.5 task failure (Cannot perform any more reps using the same ROM and tempo.)
RPE 10 muscular failure (Cannot perform anymore lengthened partials or to desired position of ROM e.g 60 degree arm angle for lateral raises.)

default

Week 1

Lat Pulldown (Neutral Grip)

Bench Press (Barbell)

Seated Wide-Grip Row (Cable)

Incline Bench Press (Dumbbell)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Bicep Curl (Cable)

Upper

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Seated Hamstring Curl

Leg Extension

Calf Raise (Leg Press)

Seated Shoulder Press (Dumbbell)

Face Pull

Hammer Curl (Cable)

Chest + Biceps

Hack Squat

Single Arm High Row (Cable)

JM Press (Smith Machine)

1 reviews for 5 Day U/L + (C&Bi/B,S&T/Legs) (Bench Focused)