Trevor’s Upper Lower 12 Week Program

Power building program in upper lower format. Each day focuses on one main lift in an undulating periodized format followed by accessory lifts. Accessory lifts  should progress in either weight or reps each week, but I’ll leave the specifics to you.

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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

Squat (Barbell)

Romanian Deadlift (Barbell)

Calf Raise (Machine)

Lower-Squat Focus

Bench Press (Barbell)

Seated Row (Cable)

Pec Deck (Machine)

Lat Pulldown

Upper-bench focus

Deadlift (Barbell)

Front Squat (Barbell)

Cable Crunch

Lower-Deadlift focus

Pull-Up (Weighted)

Overhead Press (Barbell)

Incline Bench Press (Smith Machine)

Upper-Overhead press focus 

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