SSUCK MY GYM

Experience a transformative 6-week upper/lower split program designed for both novice and intermediate lifters. This program features 12 training days, focusing on bodybuilding and powerbuilding techniques to help you build muscle and strength effectively. With a full gym required, you'll engage in a variety of exercises targeting all major muscle groups, ensuring balanced development and optimal results. Get ready to push your limits and achieve your fitness goals!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Seated Row (Cable)

Barbell Row

Wide Grip Lat Pulldown

Lat Pulldown (Close Grip)

Seated Row (Machine)

Face Pull

Chest Press (Machine)

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Incline Chest Press (Machine)

Chest Fly (Machine)

Lateral Raise (Dumbbell)

Seated Overhead Press (Barbell)

Shoulder Press (Machine)

One Arm Lateral Raise (Cable)

Upper

Squat (Barbell)

Leg Press (45 Degrees)

Romanian Deadlift (Dumbbell)

Leg Curl

Leg Extension

Lower

Overhead Tricep Extension (Cable)

Incline Hammer Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Hammer Curl

Reverse Wrist Curl (Barbell)

Wrist Curls

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