UPPER LOWER DEFINITIVE

it is designed to solve a specific physiological equation: How to trigger the maximum adaptive response (Strength + Hypertrophy) with the minimum effective dose of volume.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Smith Machine)

Single Arm Row (Dumbbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

Lateral Raise (Cable)

Single Arm Pushdown

UPPER A❔

Squat/L.Press: 3'. L.Curl/Calf/Plank: 2'.

Squat (Barbell)

Leg Press (45 Degrees)

Lying Leg Curl

Calf Raise (Leg Press)

Plank

LOWER A❗️

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Hyperextension

Seated Calf Raise

Cable Crunch

LOWER B‼️

Military Press (Barbell)

Pull-Up (Bodyweight)

Dip (Bodyweight)

Chest Fly (Machine)

pulley

Face Pull

Bicep Curl (Dumbbell)

UPPER B❕❔

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