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. 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 movements and rep ranges each week that pack on size, negate overuse fatigue, and build an aesthetic physique with no weak points.
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. 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 movements and rep ranges each week that pack on size, negate overuse fatigue, and build an aesthetic physique with no weak points.
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. 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 movements and rep ranges each week that pack on size, negate overuse fatigue, and build an aesthetic physique with no weak points.
Given the nature of digital products, all sales are final. Feel free to email me with any questions regarding the program.