Upper A
Press and row
- 4 × 5-8 Barbell Bench Press
- 4 × 8-10 Chest-Supported Dumbbell Row
- 3 × 6-8 Overhead Press
- 3 × 8-10 Lat Pulldown Neutral
- 3 × 8-12 EZ-Bar Curl (superset A)
- 3 × 10-12 Cable Pushdown Rope (superset A)
intermediate
Upper Lower
Four days. Enough volume to grow, enough rest to stay in school.
Upper / lower twice. Log every working set. Rest inside supersets is skipped.
4 days · 50 min · 17-25
Lower A
Squat pattern
- 4 × 5-8 Back Squat
- 3 × 6-8 Romanian Deadlift
- 3 × 8-10 Bulgarian Split Squat
- 3 × 10-12 Leg Curl