Upper Lower/Powerlifting

This workout program is a combination of a bodybuilding-style Upper/Lower split with a powerlifting focus on the bench press, inspired by Candito's 6 Week Strength Training Program.

Although there are days where you may feel like you're doing a full-body workout, the structure of this program ensures that you're able to recover properly. The added bench press sessions are not meant to fatigue you in a way that will negatively impact your squatting sets. The program is designed so that you never push to failure, which leaves room for proper recovery and balanced energy distribution throughout your workouts. While you'll be working at an RPE of 9 for some of your lifts, this should not wear you out, especially considering that it may only apply to one or two sets in your workout.

Regarding cardio, the program specifies working at 70% of your maximum heart rate. To calculate your maximum heart rate, subtract your age from 220. For example, I am 16 years old at the time of making this, thus my approximate maximum heart rate would be 204.

By the 6th week, continue following the Upper/Lower split with rest days in between. However, throughout the 6th week, do not touch the bench press or do any: chest, pressing, or shoulder pressing movements. Instead, wait until after the last rest day of this week, which should be saturday, and sometime sunday, test your max again.

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Week 1

Week 2

Week 3

Week 4

Week 5

Bench Press (Barbell)

Lat Pulldown (Single Arm)

Single Arm Row (Cable)

Shrug (Trap Bar)

Rear Delt Fly (Cable)

Lateral Raise (Cable)

Single Arm Tricep Extension (Cable)

Single Arm Overhead Tricep Extension

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Wrist Curls

Squat (Barbell)

Romanian Deadlift (Barbell)

Hip Adductor (Machine)

Hip Abductor (Machine)

Standing Calf Raise

Russian Twist (Dumbbell)

Decline Sit Up (Weighted)

Hanging Leg Raise(As You Progress, Add Reps But Keep At Rpe 9)

Cardio (LISS)

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