FatherPhysique - Upper Lower Split

This program will help you build muscle and gain strength with basic movements. It is designed for beginners and intermediates. Run this for as long as you can.

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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

Week 17

Week 18

Front Squat (Barbell)

Stiff Leg Deadlift

Reverse Lunge (Dumbbell)

Landmine Twist

Barbell Calf Raise

Lower Body

Walk

Bench Press (Barbell)

T-Bar Row

AD Press

Pull-Up (Neutral Grip, Weighted)

Chest Fly (Dumbbell)

Bicep Curl (EZ Bar)

Overhead Extension (EZ Bar)

Upper Body

Lateral Raise (Dumbbell)

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