Biohack Tracker

Weekly training plan

BUILD MUSCLE

An upper/lower split that works

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1. MONUPPER AFrom the post

   REST 90 S BETWEEN SETS

   1. Bench Press4 × 8
   2. Bent-Over Row4 × 10
   3. Dumbbell Shoulder Press3 × 10
   4. Pull-Ups3 × max
2. TUELOWER A
   

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3. WEDWALK
   

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4. THUUPPER B
   

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5. FRILOWER B
   

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6. SATCARDIO
   

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Tips for the week

• Add a rep or a little weight each week
• Hit protein at every meal
• Sleep 7–9 hours to recover

More weekly plans

General training suggestions, not medical advice. Warm up first, choose loads and pace you can control, and stop if you feel pain, dizziness or chest discomfort. Check with your doctor before starting if you have a health condition, an injury or are pregnant.