Upper/Lower periodized 12 week Training

Plan Details

The Upper/Lower periodized 12 week Training routine by Julzwood1 is a 8 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.

Plan Description

This is an upper/Lower split with Biceps and triceps on lower days and each body part gets trained t... Read More

This is an upper/Lower split with Biceps and triceps on lower days and each body part gets trained trained twice weekly. There's 2 phases to this routine each lasting 4 weeks and 8 weeks so 12 weeks to complete before a week off is advised. The first 4 weeks are a rep range of 12-15 of 50-60% of rm and between 2 and 3 sets with slow eccentric movements, around 2-3 seconds. Do more reps than the previous week for the first two weeks then add weight for the next two.The second phase is a rep range of 8-10 using a 70-80% rm with 3-4 sets of each exercise. Complete phase 1 for 4 weeks then phase 2 for 8 weeks then take a week off and do some active cardio work.