Upper / lower

Intermediate, 4 days a week, 10 weeks

Four days a week alternating upper and lower body, with heavy compound lifts first and lighter accessory work after. For members with some training behind them who want size and strength.

The days

1. 1Upper A

   • Barbell bench press 150 s rest 4 × 6–8
   • Barbell bent over row pronated grip 150 s rest 4 × 6–8
   • Standing shoulder press dumbbell 120 s rest 3 × 8–10
   • Lat pull down wide grip 90 s rest 3 × 10–12
   • EZ bar biceps curl normal grip 75 s rest 3 × 10–12
   • Cable triceps push down V-bar 75 s rest 3 × 10–12

2. 2Lower A

   • Barbell squats 180 s rest 4 × 5–8
   • Romanian deadlift barbell 150 s rest 3 × 8–10
   • Leg press machine normal stance 120 s rest 3 × 10–12
   • Lying leg curl machine 90 s rest 3 × 10–12
   • Smith machine calf raise 60 s rest 3 × 12–15
   • Hanging knee raises 60 s rest 3 × 10–15

3. 3Upper B

   • Dumbbell chest press incline bench 120 s rest 4 × 8–10
   • Pull up normal grip 120 s rest 4 × 6–10
   • Seated cable row V-bar machine 90 s rest 3 × 10–12
   • Lateral raises dumbbell 60 s rest 3 × 12–15
   • Dumbbell curls 75 s rest 3 × 10–12
   • Cable overhead extension rope 75 s rest 3 × 10–12

4. 4Lower B

   • Trap bar deadlift 180 s rest 4 × 5–8
   • Dumbbell Bulgarian split squat 120 s rest 3 × 8–10
   • Barbell hip thrust 120 s rest 3 × 8–12
   • Leg extension machine 75 s rest 3 × 12–15
   • Seated calf machine 60 s rest 3 × 12–15
   • Plank 60 s rest 3 × 45 s