This program suited for me, it’s work only for me. I was a really thin guy. I have struggled for years to build some muscles. But now I created a mini-program that helps me progress day by day. I’m using a liner progression from upper lower Jeff Nippard program. I I realised that you that you work with heavy plates and trying to get yourself power to another level it’s much better split up the body by two parts . Upper and Lower body. Plus some minor work to opposite. I thought that deadlift and squats were impossible to do but with a very low volume  everybody could perform it for best results. 

Bench press 
Squats 
Deadlift

Heavy journey (Mentzer/Upper/Lower)

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Pec Deck (Machine)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Reverse Pec Deck

French Press

Dip (Weighted)

Mentzer:Pecs, Shoulder, Tricep

Pull-Up (Weighted)

Knee Raise (Captain's Chair)

Preacher Curl (Dumbbell)

Upper 2

Leg Extension

Squat (Barbell)

Leg Press (45 Degrees)

Leg Curl

Standing Calf Raise

Decline Crunch (Weighted)

Mentzer: Legs

Hyperextension

Chest Fly (Machine)

Lower 2

Pullover (EZ Bar)

Underhand Lat Pulldown

Seated Row (Cable)

Shrug (Dumbbell)

Deadlift (Barbell)

Bicep Curl (Barbell)

Mentzer: Back and Biceps 

Upper 1 

Lower

undefined reviews for Heavy journey (Mentzer/Upper/Lower)