OFFICIAL PLAN · FREE

ADERAP: Upper / Lower (Glute Focused)

4 DAYS · INTERMEDIATE · BARBELL, BODYWEIGHT, BOX, CABLE, DUMBBELL, MACHINE

Lower A

  1. Hip ThrustLegs
  2. Bulgarian Split SquatLegs
  3. Romanian Deadlift
    Romanian DeadliftLegs
  4. Leg PressLegs
  5. Leg Curl
    Leg CurlLegs
  6. Calf Raise
    Calf RaiseLegs

Upper A

  1. Bench Press
    Bench PressChest
  2. Pull-Up
    Pull-UpBack
  3. Overhead Press
    Overhead PressShoulders
  4. Cable Row
    Cable RowBack
  5. Face Pull
    Face PullShoulders
  6. Tricep Pushdown
    Tricep PushdownArms

Lower B

  1. Hip ThrustLegs
  2. Squat
    SquatLegs
  3. Romanian Deadlift
    Romanian DeadliftLegs
  4. Step Up
    Step UpLegs
  5. Leg Extension
    Leg ExtensionLegs
  6. Nordic CurlLegs

Upper B

  1. Incline Dumbbell Press
    Incline Dumbbell PressChest
  2. Barbell Row
    Barbell RowBack
  3. Arnold Press
    Arnold PressShoulders
  4. Lat Pulldown
    Lat PulldownBack
  5. Cable Lateral RaiseShoulders
  6. Barbell Curl
    Barbell CurlArms
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