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DR. SWOLE'S 5 DAY UPPER LOWER PROGRAM (MODERATE VOLUME)

UPPER 1 SETS REPS LOWER 1 SETS REPS

Barbell bench press 4 5-8 Back squat 5 5-8
Dumbbell fly 3 10-15 Romanian deadlift 3 6-10
Weighted chin-ups 5 6-10 Barbell hip thrust 3 8-12
Cable pressdown 4 10-15 Leg extension 3 10-15
Cable curl 4 10-15 Machine calf raise 6 10-15
Dumbbell lateral raise 5 8-12

Sets per workout: 25 Sets per workout: 20

MUSCLE GROUP SETS

Quads 16
Glutes/hamstrings 12
Chest 15
Back 18
Side Delts 16
Biceps 12
Triceps 12
Calves 12
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UPPER 2 SETS REPS UPPER 3 SETS REPS

Barbell overhead press 3 5-8 Incline dumbbell bench press 4 8-12
T-bar row 4 6-10 Dumbbell overhead press 3 6-10
Close-grip bench press 4 6-10 Cable row 5 8-12
Lat pulldown 4 10-15 EZ bar skullcrusher 4 8-12
Hammer curl 4 8-12 Lying curl 4 6-10
Cable upright row 6 8-12 Cable lateral raise 5 12-20

Sets per workout: 25 Sets per workout: 25

LOWER 2 SETS REPS
Deadlift 3 5-8
Front squat 3 6-10
Leg press 5 8-12
Leg press calf raise 6 8-12
Leg curl 3 10-15

Sets per workout: 20