Upper/lower big and strong complete

Novice to intermediate program following a double progression scheme (reps and weight) for building strength and mass. Designed for former athletes and dad-bod types looking to improve overall health, fitness and body definition. Three days for those with time constraints and still want to work legs. 2:1 Upper lower design for those who want to focus on upper definition and maintain/improve leg strength and size. 

I recommend running 3 weeks on with deload on 4th week at 66-75 % for both reps and volume. This will help maintain strength while allowing muscles to recuperate adequately. 

Run for 4 cycles then test (rep max by multiple rep method) in week 9 for bench press, t-bar row, squat and deadlift . Repeat and test in week 18. 

Enjoy!

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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

Week 17

Week 18

Bench Press (Barbell)

Lat Pulldown

Seated Shoulder Press (Dumbbell)

Seated Row (Cable)

Chest Fly (Cable)

Bicep Curl (EZ Bar)

Dip (Weighted)

Upper A

Squat (Low Bar)

Trap Bar Deadlift

Leg Extension

Lying Leg Curl

Leg Press

Calf Raise (Machine)

Step-Up (Weighted)

Lower

T-Bar Row

Incline Bench Press (Dumbbell)

Lat Pulldown (Single Arm)

Lateral Raise (Cable)

Hammer Curl (Dumbbell)

Rear Delt Fly (Machine)

Chest Press (Machine)

Upper B

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