2025 summer 3 days/week LUU

Get ready to transform your physique with the 2025 Summer 3 Days/Week LUU program! Over 12 weeks, this structured plan focuses on building strength and muscle through a balanced mix of lower and upper body workouts. Each session is designed to maximize your gains with targeted exercises like barbell squats, Romanian deadlifts, and incline bench presses, ensuring you hit all major muscle groups effectively. Perfect for those looking to commit to a consistent routine while enjoying the benefits of a full gym setup. Embrace the challenge and watch your body evolve!

Hypertrophy / maintaining while training for running.

This program is to be approached with a Mike Mentzer / Dorian Yates high intensity style, hence first rep is an all out effort with additional forced rep / spot / negatives / pause reps as suitable and if applicable. Second rep is to ensure stimulus and should e skipped for heavy exercises where you know it is not beneficial (e.g. > 3 reps difference from 1st set).

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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)

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Leg Extension

Leg Curl

Plank

Lower

ISO Lateral Bench Press

High Row

Cable Crossover

Single Arm Rear Delt Cable Fly

Upright Row (Barbell)

Tricep Pushdown (Cable)

Hammer Curl (Dumbbell)

Upper 1

Incline Bench Press (Dumbbell)

Chest Supported Row (Machine)

Standing Pullover (Cable)

Lateral Raise (Dumbbell)

Seated Shoulder Press (Dumbbell)

Overhead Tricep Extension (Cable)

Preacher Curl (EZ Bar)

Upper 2

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