Choady’s upper lower boner bonanza

Unleash your strength with Choady’s Upper Lower Boner Bonanza, an 8-week program designed for serious lifters looking to build muscle and enhance performance. Comprising four intense training days each week, this program targets both upper and lower body with a mix of barbell, machine, and dumbbell exercises. Expect to crush your limits with compound movements like the bench press and squat, while also honing in on isolation work for those stubborn areas. Get ready to elevate your gains and transform your physique!

This is for me to have fun at other people’s expense

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Shoulder Press (Machine)

Chest Supported Row (Machine)

Lat Pulldown

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Preacher Curl (Barbell)

Squat (Barbell)

Leg Extension

Lying Leg Curl

Seated Calf Raise

Abs Crunch (Weighted)

Seated Row (Cable)

Incline Bench Press (Barbell)

Hammer Curl

Leg Press

Hack Squat

Leg Curl

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