Upper Lower / Push Pull Legs

A 5-day Upper/Lower → Push/Pull/Legs hybrid built to maximize strength and size. The first two heavy days push your limits, the last three volume days pack on muscle. Every 5 weeks, you deload, reset, and come back stronger — with a focus on bench press dominance, progressive overload, and long-term gains.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Lat Pulldown

Chest Supported Row (Machine)

Rear Delt Fly (Machine)

Chest Fly (Cable)

Tricep Extension (Barbell)

Bicep Curl (EZ Bar)

Dip (Bodyweight)

Upper

Leg Press

Lying Leg Curl

Leg Extension

Hip Adductor (Machine)

Hip Abductor (Machine)

Calf Raise (Machine)

Lower

Incline Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Push

Pull-Up (Bodyweight)

Lat Pulldown (Close Grip)

Standing Pullover (Cable)

Seated Row (Machine)

Bicep Curl (Dumbbell)

Pull

Legs

Deload

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