Future Trunks Upper Lower Special

This is an upper lower program for a novice who has already some base knowledge of the gym and looking for a low-moderate volume program that is efficient for the busy individual and workouts can be completed in 45-60 minutes.

Starting week 7 the volume ramps up and so does the intensity. If the volume is too much please repeat weeks 1-6.

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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

60-120 seconds rest between working sets. Warm up with the same movement @ lower weight

Seated Row (Cable)

Seated Shoulder Press (Dumbbell)

Chest Fly (Machine)

Lat Pulldown

Preacher Curl (Barbell)

Hammer Curl

Tricep Rope Push Down (Cable)

Upper 1

Leg Curl

Hack Squat

Leg Press (45 Degrees)

Leg Extension

Seated Calf Raise

Legs 1

Chest Supported Row (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

High Row

Dip (Bodyweight)

Bicep Curl (Dumbbell)

Upper 2

Romanian Deadlift (Barbell)

Lying Leg Curl

Single Leg Press

Standing Calf Raise

Squat (Barbell)

Seated Military Press (Barbell)

Pendlay Row

Lateral Raise (Machine)

Overhead Tricep Extension (Cable)

Chest Press (Machine)

Pullover (Dumbbell)

Bicep Curl (Machine)

Hip Adductor (Machine)

Bulgarian Split Squat (Dumbbell)

Walking Lunge

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