Ramping Basics Upper Lower

Designed this program for my sister. Beginner friendly program designed specifically to ramp your work-set training volume over a few weeks in order to avoid injury and excessive soreness as you begin or restart your fitness journey from no training volume at all. Glute focused lower body training and balanced upper body training meant to build strength and muscle mass to help body recomp.

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Week 1

Week 2

Week 3

Week 4

Before lift: 3-5 min cardio warmup 

Warmup sets: 5-8 reps, start light, approach working set weight

Seated Hamstring Curl

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Barbell)

Hip Thrust (Barbell)

Lower 1

Dip (Assisted)

Pull-Up (Assisted)

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Upright Row (Barbell)

Upper 1

Leg Press

Glute Kickback

Leg Extension

Hip Adductor (Machine)

Lower 2 

Chest Press (Machine)

Underhand Lat Pulldown

Shoulder Press (Machine)

Chest Supported Row (Machine)

Rear Delt Fly (Machine)

Upper 2

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