PPL X UPPER-LOWER (The Goat)

This advanced training program is designed to help you gain strength and muscle mass. Perfect for those with some weightlifting experience, this program has easy-to-follow workouts that gradually increase in intensity, making sure you see progress without feeling overwhelming.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Lat Pulldown

Incline Bench Press (Smith Machine)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Bayesian Curl

Chest Fly (Cable)

Seated Wide-Grip Row (Cable)

Rear Delt Fly (Cable)

Single Arm Tricep Extension (Cable)

Hammer Curl (Cable)

Single Arm High Row (Cable)

Cable Crossover

Front Raise

Upright Row (Cable)

Back Extension

Preacher Curl (Dumbbell)

Dip (Weighted)

Pendlay Row

Incline Curl (Dumbbell)

Dumbbell Row

Preacher Curl (EZ Bar)

Lying Pullover (Cable)

Hammer Curl

Face Pull

Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Skull Crusher (Dumbbell)

Incline Bench Press (Dumbbell)

JM Press

Lateral Raise (Dumbbell)

Chest Fly (Machine)

V-Handle Tricep Pushdown (Cable)

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Hack Squat

Hip Thrust (Barbell)

Calf Raise (Leg Press)

Step-Up (Weighted)

Seated Calf Raise

Hip Adductor (Machine)

Hip Abductor (Machine)

Squat (Smith Machine)

Leg Extension

Leg Curl

Single Leg Press

Glute Kickback

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