New

52 Week (2 Phase) Men's Program - 4X Per Week AT HOME Upper/Lower

Dean Turner Training

Coach
Dean Turner

This is a 4x per week Upper/Lower training program designed for MEN seeking hypertrophy (muscle growth).

The program includes exercises such as Flat Barbell Bench Press, Chest Supported Dumbbell Rows, Dumbbell Bulgarian Split Squats, and Barbell RDLs.

Set #s are fixed while rep ranges are variable based on RIR meaning the program is auto-regulatory in nature.

A set of instructions is included to help individualize the program, extend its lifespan, and ensure it is run optimally.

This program may be used by beginner, intermediate, or advanced trainees. Minor alterations may need to be made to optimize for each level but the program is all-encompassing. Alterations are discussed in the instructions of the program.

This program may be used whether bulking, cutting, or eating at maintenance. The idea that an individual should change his or her approach depending on the amount of calories they are consuming is a myth.

This program is made for people that will be lifting AT HOME.

Equipment needed to run this plan:

  • Dumbbells
  • A Barbell
  • Plates
  • An Adjustable Bench
  • A Power Rack
  • Resistance Bands

You can expect to spend anywhere from 45-75 minutes PER SESSION depending on your exact rest time between sets.

DIETARY RESOURCES ARE INCLUDED!!!

benefit-image-0
Build Muscle
If you don't want to replace your entire wardrobe, this program may not be for you!
benefit-image-1
Get Stronger
You can't get bigger without getting stronger. Prepare to be the strongest version of yourself to date.
benefit-image-2
Nail Your Nutrition
All the working out in the world won't do you any good if you don't get your diet in check...this program comes equipped with nutritional resources to help you succeed on the dietary front.
Features
feature-icon
Programming 4 days per week
This program follows a 4x per week Upper/Lower/Upper/Lower training split but optional suggestions are made for the off days as well.
feature-icon
Exercise Video Guidance
Instructional videos are provided with each exercise to ensure your setup and execution are on point.
feature-icon
Log On An App
All workouts can be accessed/logged on the TrainHeroic App!
Equipment
Required
Dumbbells // A Barbell // Plates // Adjustable Bench // Power Rack // Resistance Bands
sample week banner image
phoneMockup
Sample Week
Week 1 of 52-week program
Sunday
UPPER A - PHASE 1

A

Flat Barbell Bench Press

B

Wide Grip Pull-Ups

C

Seated Dumbbell OHP

D

Chest Supported Dumbbell Rows W/ Pronated Grip

E

Single Arm Banded Tricep Push-Down

F

Seated Dumbbell Curls w/ Supinated Grip

Monday
LOWER A - PHASE 1

A

Reverse Nordics

B

Heels Elevated High Bar Back Squat

C

Nordic Hamstring Curls

D

Glute Bridges

E

Single Leg Dumbbell Calf Raises

Tuesday
ZONE 2 CARDIO or OFF

A

Cardio

Wednesday
UPPER B - PHASE 1

A

Incline Dumbbell Bench Press

B

Chest Supported Dumbbell Rows W/ Neutral Grip

C

Single Arm Lengthened Biased Dumbbell Lateral Raises

D

Wide Grip Pull-Ups

E

Dips

F

Single Arm Preacher Dumbbell Curls

Thursday
ZONE 2 CARDIO or OFF

A

Cardio

Friday
LOWER B - PHASE 1

A

Barbell SLDL

B

Single Leg Dumbbell BSS

C

Copenhagen Planks

D

Floor Crunches

E

Single Leg Dumbbell Calf Raises

Saturday
ZONE 2 CARDIO or OFF

A

Cardio

Coach
coach-avatar Dean Turner

Dean specializes in helping others achieve the body of their dreams. He's been coaching clients in person and online for 6 years now. He has formal education in personal training, fitness nutrition, and sports nutrition.

FAQs
Is this plan for beginner, intermediate, or advanced trainees?`
This plan is likely to work very well for ANYONE regardless of training status.
What if I don't have ALL the equipment needed to perform the workouts?
No worries! An external link to a Google Sheet with videos of viable substitutes for each exercise is provided.
Does this plan provide any nutritional support?
Yes it does! An external link to a Google Sheet with nutritional resources is provided.
How do I access the workouts?
You can access the training through the TrainHeroic app (available on both iOS and Android) or on the TrainHeroic website.
Is this a bulking plan or a cutting plan?
This plan may be used whether bulking or cutting. It is a misconception that your training plan should be altered based on your dietary strategy.
52 Week (2 Phase) Men's Program - 4X Per Week AT HOME Upper/Lower