Upper Lower Rest Repeat

Not for beginners, you have to comprehend what RIR is to train with intensity without burning yourself out. 
The split is intended to work: 2 days on 1 off and repeat so watch out for volume. One set maybe won’t be enough for someone, but for someone else it can be. So adjust as you need, listen to your body.

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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

Preacher Curl (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Shoulder Press (Machine)

Lateral Raise (Cable)

Chest Press (Machine)

Chest Fly (Cable)

Lat Pulldown

Single Arm High Row (Cable)

Chest Supported Row (Machine)

UPPER A

UPPER B

Leg Extension

Leg Press

Stiff Leg Deadlift

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Hip Thrust (Machine)

Standing Calf Raise

Crunch High Cable

LOWER A

LOWER B

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