U/L/R/U/L/SHARMS/R

Unlock your strength potential with the U/L/R/U/L/SHARMS/R program, a dynamic 10-week training plan designed for serious lifters. Committing just five days a week, you'll engage in a balanced mix of upper, lower, and specialized hypertrophy sessions that promote muscle growth and enhance overall performance. Experience structured workouts that challenge your limits while ensuring adequate recovery, setting you on the path to achieving 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

Week 9

Week 10

Chest Fly (Cable)

Chest Press (Machine)

Chin-Up (Weighted)

Seated Wide-Grip Row (Cable)

Seated Dumbbell Lateral Raise

Single Arm Rear Delt Fly (Cable)

Hyperextension

Upper A

Seated Hamstring Curl

Squat (Smith Machine)

Split Squat (Smith Machine)

Leg Extension

Hip Abductor (Machine)

Calf Raise (Leg Press)

Cable Crunch

Lower A

Bent Over Cable Fly

Incline Bench Press (Barbell)

Lateral Raise (Dumbbell)

Barbell Row

Shrug (Barbell)

Tricep Pushdown (Cable)

Bicep Curl (Cable)

Upper B

Unilateral Leg Extension

Romanian Deadlift (Barbell)

Hip Adductor (Machine)

Leg Press (45 Degrees)

Calf Raise (Machine)

Standing Cable Crunch

Lateral Raise (Cable)

Shoulder Press (Machine)

Tricep Extension (Cable)

Bicep Curl (Barbell)

Cable Wrist Curl

Wrist Extension (Dumbbell)

JM Press (Smith Machine)

Preacher Curl (Dumbbell)

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