Transform your strength training with the Mike Sommerfeld Upper Lower Program, a comprehensive 12-week plan designed for serious lifters. This program splits your workouts into upper and lower body sessions, allowing you to hit major muscle groups four times a week. With a focus on compound movements and machine exercises, you'll maximize muscle growth and strength while working through a variety of targeted routines. Get ready to elevate your performance and achieve your fitness goals with a structured approach that ensures consistent progress!

Anyone can do this program.How it works is a pre exhausting excerise before a compound.1 all out set of every exercise
Day 1:Lower Body 
Day 2:Upper Body 
Then Rest 1 to 3 Days
Repeat

Mike Sommerfeld upper lower program

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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

1 set to all out failure.Work in the 4 to 8 rep range

Calf Raise (Leg Press)

Leg Extension

Leg Press

Leg Curl

Romanian Deadlift (Barbell)

Lower One

Lat Pulldown

Single Arm Iso Row

Pec Deck (Machine)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Shoulder Press (Machine)

Lateral Raise (Cable)

Preacher Curl (Dumbbell)

Bicep Curl (Barbell)

JM Press (Smith Machine)

Single Arm Pushdown

Upper One

Hip Abductor (Machine)

Hip Thrust (Barbell)

Lower Two

T-Bar Row

Bench Press (Barbell)

Rear Delt Fly (Dumbbell)

Preacher Curl (Barbell)

Seated Dumbbell Curl

Overhead Tricep Extension (Cable)

Upper Two

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