Dr. Swole's Upper Lower Program High Volume 1 .xlsx -...

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DR. SWOLE'S UPPER LOWER PROGRAM (HIGH VOLUME)
UPPER 1 SETS REPS LOWER 1 SETS REPS
Bench press 6 5-8 Squat 5 5-8
Dumbell overhead p3 6-10 RDL 3 6-10
Weighted chin-ups 3 6-10 Leg press 6 8-12
Single-arm dumbbel 3 8-12 Lunges 3 8-10
Lateral raise 6 8-12 Standing calf raise 6 8-12
Barbell curl 5 8-12 Abs 3 triset
Close-grip bench pr 5 6-10
Sets per workout: 31 Sets per workout: 26
MUSCLE GROUP SETS
Quads 19
Glutes/hamstrings 15
Calves 12
Chest 12
Back 12
Side Delts 12
Biceps 10
Triceps 10
DR. SWOLE'S MODIFIED UPPER LOWER PROGRAM (HIGH VOLUME)
UPPER 1 SETS REPS LOWER 1 SETS REPS
Bench press 6 5-8 Squat 4 5-8
Dumbell overhead p3 6-10 RDL 3 6-10
Weighted chin-ups 4 6-10 Leg press 3 8-12
Single-arm dumbbel 3 8-12 Lunges 3 8-10
Lateral raise 3 8-12 Standing calf raise 6 8-12
Barbell curl 3 8-12 Cable raise 4 8-12
Close-grip bench pr 5 6-10 Incline curl 3 8-12
Sets per workout: 27 Sets per workout: 26
MUSCLE GROUP SETS
Quads 14
Glutes/hamstrings