Upper/Lower 5-Day Hybrid
Upper, lower, upper, lower, plus a fifth day for weak points. Linear progression on the strength lifts and double progression on the accessories.
5 days a week · 10 weeks · Intermediate · day 1 free, the rest with Pro
Upper Strength — Push/Pull
- Bench Press: 5 × 5, rest 3 min
- Barbell Row: 4 × 6, rest 2 min
- Overhead Press: 3 × 8, rest 90s
- Chin-up: 3 × AMRAP, rest 90s
Lower Strength — Legs
4 exercises (Pro).
Upper Volume — Hypertrophy
5 exercises (Pro).
Lower Volume — Hypertrophy
4 exercises (Pro).
Arms + Weak Point — Arms
5 exercises (Pro).
Run day 1 with no account