Upper Lower- 4-days per week

Using science to help develop muscle in a safe and effective way. Targeting each muscle group in 8 sets per week and using the best possible exercises that are easy to setup and easily accessible.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Chest Press (Machine)

Incline Bench Press (Dumbbell)

Skull Crusher (Barbell)

Tricep Kickback

Lateral Raise (Cable)

Shoulder Press (Machine)

Reverse Cable Crossover

Upper-Chest & Tris focus

Squat (Smith Machine)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Deficit RDLs

Hamstring Curl

Standing Calf Raise

Lower Body

On the preacher curls near the end, use a machine, and only focus on the bottom half of the rep

Single Arm Lat Pulldown

Seated Row (Cable)

Supinated DB Preacher Curls

DB Preacher Hammer Curls

Preacher Curl (Barbell)

Upper Body-Back & Bis Focus

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