Upper/Lower Undulating Periodization

Unlock your strength potential with the Upper/Lower Undulating Periodization program, designed for serious lifters looking to enhance both power and muscle growth. Over 16 weeks, you'll train four days a week, alternating between upper and lower body sessions that strategically vary intensity and volume to maximize gains. This program is perfect for those ready to push their limits in a full gym setting, combining powerlifting techniques with bodybuilding principles for a well-rounded approach. Get ready to elevate your performance and transform your physique!

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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

Week 13

Week 14

Week 15

Week 16

High Bar Squat (Barbell)

Leg Press (45 Degrees)

Lying Leg Curl

Abs Crunch (Machine)

Bench Press (Barbell)

Seated Overhead Press (Dumbbell)

Lat Pulldown (Close Grip)

Seated Row (Cable)

Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Romanian Deadlift (Barbell)

Leg Extension

Overhead Press (Barbell)

Pull-Up (Bodyweight)

Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Face Pull

Squat (Low Bar)

Deadlift (Barbell)

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