The Lee Method™️ | Notion

Day 1 - Upper

	DB Chest press	One Arm Row	Overhead tricep extension	Bicep curls	Rear delt raises	Lat Raises	Overhead crunches
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
week 10
Week 11

Day 2 - Lower

	RDL	Bulgarian SS	Hip Thrusts	Step ups	Squats	Side Plank Hip Thrusts	Weighted Glute Bridge
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11

Day 3 - Upper

	Renegade Row	Diagonal DB press	Tricep kickbacks	Rear Delt Raises	Lat Raises	Serving platter	Dead Bugs
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11

Day 4 - Lower

	Squats	RDL	Reverse Lunges	Leg Curls	Calf Raises
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11

Day 5 - Cardio

10 minute warm up

8 sets of 80-100% all out

1 minute full recovery in between