The program

Four sessions. Every exercise, set, rep, RIR and rest period.

In this module

The weekUpper/lower ×2, and where to put it in a real week.Upper AHorizontal push and vertical pull emphasis. 6 exercises, ~55 minutes.Lower ASquat-pattern emphasis. 5 exercises, ~50 minutes.Upper BFlat press and horizontal pull emphasis. Different exercises, same muscles.Lower BHip-hinge and posterior emphasis. 5 exercises, ~50 minutes.