About This Program
A structured upper-lower split focusing on compound movements and hypertrophy.
Program Structure
1 weeks · 2 total sessions
Week 1
2 days
Week 1 Preview
Upper Body Push
- Barbell Bench Press — 4 × 8-10 · 90s rest
- Incline Dumbbell Press — 3 × 10-12 · 60s rest
- Cable Flyes — 3 × 15 · 60s rest
- Overhead Press — 3 × 8-10 · 120s rest
Lower Body
- Barbell Squats — 5 × 5 · 180s rest
- Romanian Deadlifts — 4 × 8-10 · 90s rest
- Leg Press — 3 × 12 · 90s rest
- Calf Raises — 4 × 15 · 60s rest