Jaymz's Modified U/L Intensity-Focused Split

The purpose of this program is to build a physique you can be proud of without spending 6 days in the gym. It's a full body routine complete with ab work and cardio, but the focus is on compound lifts. We're hitting 2 sets on most of our lifts and our rep range is 6-8. We're in the gym for a fun time, not a long time!

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Week 1

Leg Press (45 Degrees)

Hip Adductor (Machine)

Leg Extension

Calf Raise (Machine)

Leg Raise (Captain's Chair)

Stair Climber

Lower 1

Hip Thrust (Barbell)

Hack Squat

Lying Leg Curl

Back Extension

Hip Abductor (Machine)

Glute Kickback

Abs Crunch (Machine)

Lower 2

Incline Bench Press (Smith Machine)

Pec Deck (Machine)

Lateral Raise (Cable)

Pull-Up (Assisted)

Seated Row (Machine)

Reverse Bicep Curl (EZ Bar)

Overhead Tricep Extension (Cable)

Upper 1

Shoulder Press (Machine)

Chest Press (Machine)

Reverse Pec Deck

Straight Arm Pulldown

Single Arm Row (Dumbbell)

Kelso Shrug

Preacher Curl (EZ Bar)

Tricep Pushdown (Cable)

Wood Chop

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