LULU 3.2: Upper Body Specialization

LULU 3.2: Upper Body Specialisation

Program Overview
A comprehensive 4-week upper-body specialisation program designed for intermediate- to advanced-level lifters aiming to maximise hypertrophy and strength.

Key Features:
Optimal Frequency: Each muscle group is targeted twice per week to maximise protein synthesis and growth.

High-Intensity Training (HIT): Utilises antagonist super sets and drop sets to increase metabolic stress and workout density.

Joint Safety (Knee-Friendly): All exercises are strategically selected to be seated or supported, ensuring zero load on the knee joints while maintaining high intensity for the upper body.

Targeted Development: Focuses on micro-targeting specific muscle heads for a balanced, aesthetic physique.

Goal:
To build a powerful, well-defined upper body through structured progressive overload and high-intensity volume.

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Week 1

Week 2

Week 3

Week 4

Seated Cable Crunch

AD Press (Smith Machine)

Lying Leg Raise

Plank

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