52 Week (2 Phase) Men's Program - 4X Per Week PLANET FITNESS Upper/Lower
Dean Turner Training
This is a 4x per week Upper/Lower training program designed for MEN seeking hypertrophy (muscle growth).
The program includes exercises such as Seated Chest Press Machine, Wide Grip Lat Pull-Downs, Seated Leg Curls, and Heels Elevated Smith Machine Squats.
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 PLANET FITNESS.
You can expect to spend anywhere from 45-75 minutes PER SESSION depending on your exact rest time between sets.
DIETARY RESOURCES ARE INCLUDED!!!
A
Sternal Pecs Machine Press
B
Wide Grip Lat Pull-Down
C
Clavicular Pecs Machine Press
D
Chest Supported Machine Rows w/ Neutral Grip
E
Seated Machine OHP
F
Seated Dumbbell Curls
G
Single Arm Tricep Push-Down
A
Leg Extensions
B
Seated Leg Curls
C
Heels Elevated Feet Forward Smith Squats
D
45 Degree Extensions
E
ADduction Machine
F
Calf Press
G
Ab Crunch Machine
A
Cardio
A
Clavicular Pecs Machine Press
B
Chest Supported Machine Rows (Pronated Grip)
C
Sternal Pecs Machine Press
D
Single Arm Lat Pull-Down
E
Single Arm Cable Lateral Raises w/ Wrist Height Pulley
F
Dip Machine
G
Seated Dumbbell Hammer Curls
A
Cardio
A
Seated Leg Curls
B
Leg Extensions
C
45 Degree Extensions
D
45 Degree Leg Press
E
Calf Press
F
Smith Glute Bridges
G
Ab Crunch Machine
A
Cardio
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.
