Bodybuilding Upper Lower

This program is a 4 day per week upper lower, with modifications which allow for an even distribution of work. Utilising high frequency for the back and super sets, every muscle in the body is targeted. 

Schedule:
Day 1 - Upper 1
Day 2 - Lower 1
Day 3 - Rest
Day 4 - Upper 2
Day 5 - Lower 2
Day 6 - Rest
Day 7 - Rest

This program could also be run on a day on / day off schedule, inserting rest days between each workout - particularly if the back needs more recovery time.

Rest Periods:
Each exercise has an inbuilt rest timer of 2.5 minutes, except for super sets which use 2 minute rest. Feel free to rest more or less than this.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Seated Wide-Grip Row (Cable)

Incline Bench Press (Dumbbell)

Upper 1

High Bar Squat (Barbell)

Back Extension (Weighted)

Leg Extension

Lower 1

Overhead Press (Barbell)

Dumbbell Row

Chest Press (Machine)

Upper 2

Romanian Deadlift (Barbell)

Hack Squat

Lying Leg Curl

Lower 2

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