BBB Upper, SSL Lower

Strength and Muscle

3 weeks / 4 days per week

Program to hypertrophy the upper body while strengthening the lower body.

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Week 1

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental

5 x 10 reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental

5 x 5 reps

Press

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental

5 x 10 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Supplemental

5 x 5 reps

Week 2

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental

5 x 10 reps

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Squat

Supplemental

5 x 5 reps

Press

Main

3 x 70%

3 x 80%

3 x 90%

Press

Supplemental

5 x 10 reps

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Deadlift

Supplemental

5 x 5 reps

Week 3

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental

5 x 10 reps

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Squat

Supplemental

5 x 5 reps

Press

Main

5 x 75%

3 x 85%

1 x 95%

Press

Supplemental

5 x 10 reps

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Deadlift

Supplemental

5 x 5 reps

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