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

UPPER 1 SETS REPS LOWER 1 SETS REPS UPPER 2 SETS

Bench press 5 1x1-3, 4x3-6 Squat 5 1x1-3, 4x3-6 Dumbbell OHP 3
T-bar row 3 6-10 RDL 2 1x6-10, 1x6-10 Weighted chin-ups 3
Cable row 4 8-12 Leg extension 3 6-12 Machine row 4
Incline machine bench 3 6-10 Seated leg curl 3 6-15 Close-grip bench 3
Machine pulldown 3 8-12 Bent calf raise 5 8-12 Machine pulldown 3
Cable upright row 2 6-12 Single arm preacher curl 2 6-10 Machine bench 3
Cable pressdowns 2 6-15 Dumbbell lateral raise 3 6-10 Cable upright row 2
Shrugs 3 6-12 Cable hammer curl 2 12-20 Cable overhead extension 2
Weighted Dips 3

Sets per workout: 25 Sets per workout: 25 Sets per workout: 26

MUSCLE GROUP SETS

Quads 16
Glutes/hamstrings 11
Chest 14
Back 20
Side Delts 16
Biceps 8
Triceps 7 3
Calves 10
REPS LOWER 2 SETS REPS
1x5-10, 2x5-10 Sumo deadlift 3 1x5-6, 2x5-6
1x3-8, 2x6-10 Leg press 5 6-10
6-10 Leg press calves 5 10-15
1x3-8, 2x6-10 Overhead Press 3 6-12
12-20 Lying leg curl 3 6-15
6-10 Cable Pressdowns 2 6-10
12-20 Dumbbell lateral raise 3 12-20
8-15 Cable curl 2 8-15
1x3-8, 2x6-10

Sets per workout: 26