UpperLowerWin

Hypertrophy days: 
- Rest 60-90 seconds between sets 
- Focus on a controlled tempo (e.g., 2 seconds concentric, 1 second pause, 2 seconds eccentric). 
Strength days:
- Rest 2-3 minutes between sets.
- Focus on explosive concentric and controlled eccentric.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Chest Press (Machine)

Incline Chest Press (Machine)

Lateral Raise (Cable)

Rear Delt Fly (Machine)

Wide Grip Lat Pulldown

Seated Row (Cable)

Bicep Curl (Machine)

Overhead Tricep Extension (Cable)

Face Pull

Upper A (Hypertrophy)

Leg Press

Hack Squat

Leg Curl

Leg Extension

Seated Calf Raise

Standing Calf Raise

Hip Adductor (Machine)

Hip Abductor (Machine)

Ab Roc Supersets (Obliques)

Lower A (Hypertrophy)

Bench Press (Barbell)

Overhead Press (Machine)

Seated Wide-Grip Row (Cable)

Pull-Up (Weighted)

Concentration Curl

Dip (Weighted)

Tricep Pushdown (Cable)

Cable Crunch

Hammer Curl (Dumbbell)

Upper B (Strength)

Romanian Deadlift (Dumbbell)

Hip Thrust (Machine)

Good Morning

Horizontal Calf Raise

Lower B (Strength)

French Press

Wrist Curls

Upper C (Hypertrophy)

Bicep Curl (Barbell)

Upper C (Strength)

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