Get ready to maintain your gains with the Summer Maintenance P/P/L/U/L program! Over the next 8 weeks, you'll engage in a balanced routine combining push, pull, legs, and upper/lower body workouts, designed to keep your strength and muscle definition sharp. Train five days a week with a variety of exercises, from barbell bench presses to cable tricep extensions, ensuring every muscle group gets the attention it deserves. This program is perfect for those looking to stay fit and strong through the summer months!

Purpose of program is to maintain muscle and size during cut weight. Not designed for true bulking period

Summer Maintenance P/P/L/U/L

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Shoulder Press (Plate Loaded)

Incline Chest Press (Machine)

Overhead Tricep Extension (Cable)

Tricep Rope Push Down (Cable)

Hanging Leg Raise

Push day

Chest Supported Row (Machine)

Lat Pulldown

Preacher Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Pull

Bench Press (Dumbbell)

T-Bar Row

Lateral Raise (Dumbbell)

Pull-Up (Bodyweight)

Dip (Bodyweight)

Upper

Hack Squat

Romanian Deadlift (Barbell)

Hip Abductor (Machine)

Hip Adductor (Machine)

Abs Crunch (Weighted)

Legs 2

Squat (Barbell)

Hip Thrust (Barbell)

Reverse Lunge (Dumbbell)

Leg Curl

Legs 1

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