FatherPhysique - Upper Lower Split 2

Transform your physique with the FatherPhysique - Upper Lower Split 2 program, a comprehensive 18-week training plan designed for dedicated lifters. With five training days each week, this program focuses on building strength and muscle through a balanced upper and lower body split. You'll tackle a variety of exercises, including barbell squats, Romanian deadlifts, and chin-ups, utilizing your garage gym equipment to maximize your gains. Get ready to elevate your fitness journey and sculpt the body you’ve always wanted!

This program is designed for intermediates and advanced lifters looking to continue build strength and muscle and also to break plateaus

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Hanging Knee Raise

Standing Calf Raise

Lower Body 1 

Light Jog

Barbell Row

Bench Press (Dumbbell)

Chin-Up (Weighted)

Seated Military Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Incline Curl (Dumbbell)

French Press

Upper Body 2

Incline Bench Press (Dumbbell)

Dumbbell Row

Bench Press (Close Grip)

Pull-Up (Weighted)

Lu Raise

Dip (Bodyweight)

Bicep Curl (Barbell)

Upper Body 1

Deadlift (Barbell)

Front Squat (Barbell)

Good Morning

Lunge (Dumbbell)

Sit Up

Single Leg Calf Raise (Weighted)

Lower Body 2 

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