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  • Dr. Swole's Personal Upper Lower Program (Summer 2021)

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    Taylan Karaçelik
    2K views3 pages
    This document provides Dr. Swole's personal upper lower body workout program for the summer of 2021. It includes two upper body days and two lower body days per week, with 27 sets per workout focused on major muscle groups. Dr. Swole recommends additional resources on his YouTube channel and books to learn how to customize and progress training programs over time.

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    This document provides Dr. Swole's personal upper lower body workout program for the summer of 2021. It includes two upper body days and two lower body days per week, with 27 sets per workout focused on major muscle groups. Dr. Swole recommends additional resources on his YouTube channel and books to learn how to customize and progress training programs over time.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    Download as xlsx, pdf, or txt
    2K views3 pages

    Dr. Swole's Personal Upper Lower Program (Summer 2021)

    Uploaded by

    Taylan Karaçelik
    This document provides Dr. Swole's personal upper lower body workout program for the summer of 2021. It includes two upper body days and two lower body days per week, with 27 sets per workout focused on major muscle groups. Dr. Swole recommends additional resources on his YouTube channel and books to learn how to customize and progress training programs over time.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 3

    Watch my full explanation of this program here: https://youtu.

    be/WTdHcE_tPCI
    Take your knowledge to the next level with MASS: http://bit.ly/drswoleMASS
    Check out my books to learn how to customize a program and run it over time: https://askdrswole.com/

    DR. SWOLE'S PERSONAL UPPER LOWER PROGRAM (SUMMER 2021)

    UPPER 1 SETS REPS LOWER 1 SETS


    Bench press 5 1x1-3, 4x3-6 Squat 5
    T-bar row 3 6-10 RDL 2
    Cable row 4 8-12 Leg extension 3
    Incline machine bench 3 6-10 Seated leg curl 3
    Machine pulldown 3 8-12 Bent calf raise 5
    Cable upright row 3 6-12 Single arm preacher curl 3
    Cable pressdowns 3 6-15 Dumbbell lateral raise 3
    Machine lateral raise 3 6-12 Cable hammer curl 2

    Sets per workout: 27 Sets per workout: 26

    MUSCLE GROUP SETS


    Quads 16
    Glutes/hamstrings 11
    Chest 14
    Back 20
    Side Delts 18
    Biceps 10
    Triceps 8
    Calves 10
    https://askdrswole.com/

    ER 2021)

    REPS UPPER 2 SETS REPS LOWER 2 SETS


    1x1-3, 4x3-6 Dumbbell OHP 3 1x5-10, 2x5-10 Sumo deadlift 3
    1x6-10, 1x6-10 Weighted chin-ups 3 1x3-8, 2x6-10 Leg press 5
    6-12 Machine row 4 6-10 Leg press calves 5
    6-15 Close-grip bench 3 1x3-8, 2x6-10 Leg extension 3
    8-12 Machine pulldown 3 12-20 Lying leg curl 3
    6-10 Machine bench 3 6-10 Lying curl 3
    6-10 Cable upright row 3 12-20 Dumbbell lateral raise 3
    12-20 Cable overhead extension 2 8-15 Cable curl 2
    Machine lateral raise 3 12-20

    Sets per workout: 27 Sets per workout: 27


    REPS
    1x5-6, 2x5-6
    6-10
    10-15
    6-12
    6-15
    6-10
    12-20
    8-15

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