Unleash your potential with the Lemillion program, a comprehensive 12-week training plan designed to elevate your upper body strength and hypertrophy. Comprising four intense sessions per week, you'll engage in a mix of max effort and hypertrophy-focused workouts, featuring essential lifts like the Bench Press, Military Press, and Bent Over Row. Each session is meticulously crafted to challenge your limits and promote muscle growth, ensuring you build a powerful upper body. Equip yourself with a full gym and get ready to transform your physique!

Lemillion

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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

Bench Press (Paused)

Military Press (Barbell)

Floor Press (Barbell)

Rolling Tricep Extension (Dumbbell)

Kroc Row

High Pull

Upper Max Effort/Power

Larsen Press (Barbell)

Bent Over Row (Barbell)

Chest Fly (Cable)

Face Pull

Arnold Press

Front Raise

Skull Crusher

Tricep Pushdown (Cable)

Upper Body Hypertrophy

Tempo Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Hip Thrust (Barbell)

Side Bend (Dumbbell)

Glute-Ham Raise

Back Extension

Standing Calf Raise

Lower Body Hypertrophy

Rack Pull (Barbell)

Box Squat (Barbell)

Good Morning

Split Squat Jump

Pull Through (Cable)

Med Ball Slam

Lower Body Max Effort/Power

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