Dev lifts - upper/lower Fb

**Dev Lifts - Upper/Lower FB** is an 8-week program designed specifically for men, focusing on building strength and muscle through a balanced upper and lower body split. With workouts scheduled for six days a week, you'll engage in a variety of exercises targeting all major muscle groups, including preacher curls, squats, and bench presses, all while keeping intensity high with a 4-9 rep range. Each session is crafted to push your limits and maximize gains, ensuring you stay motivated and on track to achieve your fitness goals. Get ready to transform your physique and elevate your lifting game!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Preacher Curl (Dumbbell)

Seated Tricep Pushdown

Incline Bench Press (Smith Machine)

Chest Press (Machine)

Lateral Raise (Cable)

TNF Row (upper Back)

Pull-Up (Bodyweight)

Upper

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Leg Extension

Hamstring Curl

Hip Adductor (Machine)

Lower

Walk

Rest

JM Press (Smith Machine)

Shoulder Press (Machine)

Single Arm Row (Cable)

FB (upper focused)

Bench Press (Barbell)

Kennan Flap

Fb (lower body focused)

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