Upper-Lower for Hypertrophy/Powerbuilding

Existing programs often lead to high rates of fatigue and low rates of progressive overload. This program will take advantage of high frequency, low volume, high intensity training to mitigate that.

The aim should be to add 5 lbs or a rep to most exercises almost every session or at least week to week, if done correctly.

Run it as Upper, Lower, Rest, Upper, Lower, Rest, Rest, Repeat.

Existing programs often lead to high rates of fatigue and low rates of progressive overload. This program will take advantage of high frequency, low volume, high intensity training to mitigate that.

The aim should be to add 5 lbs or a rep to most exercises almost every session or at least week to week, if done correctly

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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

Week 13

Week 14

Week 15

Week 16

Bench Press (Barbell)

Lat Pulldown

Incline Chest Press (Machine)

Kelso Shrug

Lateral Raise (Cable)

Rear Delt Fly (Machine)

Preacher Curl (Dumbbell)

Tricep Pushdown (Cable)

Upper B

Deadlift (Barbell)

Hack Squat

Hip Adductor (Machine)

Leg Curl

Leg Extension

Standing Calf Raise

Abs Crunch (Machine)

Wrist Curls

Lower B

Squat (Barbell)

Romanian Deadlift (Barbell)

Lower A

Seated Shoulder Press (Dumbbell)

T-Bar Row

JM Press (Smith Machine)

Upper A

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