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 DeadliftLegs
  4. Leg PressLegs
  5. Leg CurlLegs
  6. Calf RaiseLegs

Upper A

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

Lower B

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

Upper B

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