Upper Lower

Linear Upper Lower Program Powerbuilding Program for Lifters with 0-2 years experience or somebody coming back from a break from lifting (which is what I am doing--coming back off a year layoff)

More geared for hypertrophy than strength but ideally develops both.

There are two uppers and two Lowers each week.  One Upper is more hypertrophy oriented, the other is more power oriented.  The same split applies to the two lower workouts.

In terms of modification, I don't intend to follow my own program exactly as I plan to make two substitutions on lower days

1.  Front Squats are hard for me so I will substitute with a quad focused squatting motion, in my case, I am going to use a hack squat machine

2.  Good Mornings are a bit awkward for me so I do them on a Smith Machine rather than use a barbell

The reason I put Barbell Front Squat and Barbell Good Morning is because in some ways those are prototypical exercises for the movement pattern I am thinking of, even if I don't like performing those particular exercises myself.

I am all for making modifications in terms of exercise selection as long as you keep the movement pattern similar.  As you can see from my own two modifications, I am not even strictly following my own program.

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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

Bench Press (Barbell)

Lat Pulldown

Chest Fly (Machine)

Military Press (Barbell)

T-Bar Row

Bicep Curl (Cable)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Reverse Pec Deck

Decline Sit Up (Bodyweight)

Squat (Barbell)

Seated Hamstring Curl

Front Squat (Barbell)

Lying Leg Curl

Leg Extension

Standing Calf Raise

Preacher Curl (Barbell)

Deadlift (Barbell)

Good Morning

Step-Up (Weighted)

Standing Hamstring Curl

Seated Calf Raise

Bench Press (Dumbbell)

Standing Shoulder Press (Dumbbell)

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