5 Day Upper Lower + Arm Day (Intermediate)
5 days per week (2 upper, 2 lower, 1 arm day): I used this split to achieve a 315 lb (143 kg) bench press and place top 3 in my second bodybuilding show. By combining the brutal efficiency of the upper/lower split with an arm day for more bicep and tricep growth, this split will catapult you toward becoming an advanced lifter. This routine maximizes hypertrophy and strength - while still allowing for sufficient recovery - through calculated exercise selection and intensity thresholds. You will perform a variety of key exercises each week that pack on size, negate overuse fatigue, and build an aesthetic physique that is complete from top to bottom.
NOT just a list of exercises. All programs include:
Guide on when and how to progress weight lifted
How to do warm up sets properly
Alternate exercises to primary ones listed
Scheduling and rest day options
Equipment and gear worth using
Mobility work to do prior to training
Glossary of terms and definitions
Full routine with exercises (and alternates), sets, reps, rest time, and notes on intensity and technique
Frequently asked questions (FAQ)
Given the nature of digital products, all sales are final. Feel free to email me with any questions regarding the program.
5 days per week (2 upper, 2 lower, 1 arm day): I used this split to achieve a 315 lb (143 kg) bench press and place top 3 in my second bodybuilding show. By combining the brutal efficiency of the upper/lower split with an arm day for more bicep and tricep growth, this split will catapult you toward becoming an advanced lifter. This routine maximizes hypertrophy and strength - while still allowing for sufficient recovery - through calculated exercise selection and intensity thresholds. You will perform a variety of key exercises each week that pack on size, negate overuse fatigue, and build an aesthetic physique that is complete from top to bottom.
NOT just a list of exercises. All programs include:
Guide on when and how to progress weight lifted
How to do warm up sets properly
Alternate exercises to primary ones listed
Scheduling and rest day options
Equipment and gear worth using
Mobility work to do prior to training
Glossary of terms and definitions
Full routine with exercises (and alternates), sets, reps, rest time, and notes on intensity and technique
Frequently asked questions (FAQ)
Given the nature of digital products, all sales are final. Feel free to email me with any questions regarding the program.
5 days per week (2 upper, 2 lower, 1 arm day): I used this split to achieve a 315 lb (143 kg) bench press and place top 3 in my second bodybuilding show. By combining the brutal efficiency of the upper/lower split with an arm day for more bicep and tricep growth, this split will catapult you toward becoming an advanced lifter. This routine maximizes hypertrophy and strength - while still allowing for sufficient recovery - through calculated exercise selection and intensity thresholds. You will perform a variety of key exercises each week that pack on size, negate overuse fatigue, and build an aesthetic physique that is complete from top to bottom.
NOT just a list of exercises. All programs include:
Guide on when and how to progress weight lifted
How to do warm up sets properly
Alternate exercises to primary ones listed
Scheduling and rest day options
Equipment and gear worth using
Mobility work to do prior to training
Glossary of terms and definitions
Full routine with exercises (and alternates), sets, reps, rest time, and notes on intensity and technique
Frequently asked questions (FAQ)
Given the nature of digital products, all sales are final. Feel free to email me with any questions regarding the program.