Abby Workout Program -U/L Split

Check out the Isaac approved workout plan. All the top WLF soldiers are using this plan!

4x a week Upper/Lower split, with suggested combat sport training.

This program is designed to give you the strength to throw clickers, runners, and shamblers around! And you'll look good doing it. This workout is a realistic version of the training you'd imagine Abby from TLoU II doing. 

It's designed to prioritize the muscles she's known for, specifically her biceps, and triceps, and for building strength in the lifts that she excels at; the bench press, while building performance and strength that translates over to many different activities.

It's an Upper/Lower split that leaves room for some cardio training, and combat sports, like Muay Thai, or MMA.

Use Double Progression during the program. Add reps as often as you can, until you max out the rep range. Then increase the weight appropriately to drop you back to the bottom of the rep range.

Here is a suggested schedule, so your strength training can slot in nicely with endurance training and combat sports.
Suggested Schedule: 
UPPER 1 - JOG
LOWER 1 - Muay Thai
REST
UPPER 2
LOWER 2 - Muay Thai
REST/ JOG
YOGA/ JOGGING OPTIONAL

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Close Grip)

Pull-Up (Bodyweight)

Seated Overhead Press (Barbell)

Seated Row (Cable)

Hammer Curl

Tricep Pushdown (Cable)

Upper 1

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Hanging Leg Raise

Seated Hamstring Curl

Lower 1

Dip (Bodyweight)

French Press

Upper 2

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

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