UPPER / LOWER (5 Days)

This program is not for beginners, at least 2-3 years of lifting experience, this is designed to build a wider/thicker frame and build muscle on top of it, and also hitting your abs on lower days, and cardio on rest days to burn fat. If your overall goal is to get bigger while being shredded then this si the program for you.

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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

Lat Pulldown

T-Bar Row

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Lateral Raise (Machine)

Single Arm Rear Delt Cable Fly

Preacher Curl (Machine)

Hammer Curl (Dumbbell)

Overhead Tricep Extension (Cable)

UPPER A

Squat (Barbell)

Leg Extension

Leg Curl

Seated Calf Raise

Cable Crunch

Hanging Knee Raise

Lower A

Treadmill

Rest day 

Incline Chest Press (Machine)

Seated Row (Machine)

Straight Arm Pulldown

Reverse Pec Deck

Bayesian Curl

Skull Crusher (Barbell)

V-Handle Tricep Pushdown (Cable)

UPPER B

Hip Thrust (Machine)

LOWER B 

Stair Climber

Dip (Weighted)

ARMS + DELTS 

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