Odyssey 2

Upper/Lower Body Recomposition Program: Transform Your Physique

Achieve Your Best Body with Science-Backed Training, Nutrition, and Supplements

Program Overview

This upper/lower split program combines hypertrophy-focused strength training, strategic diet protocols, and targeted supplementation to help you simultaneously gain lean muscle, shed stubborn fat, and sculpt a balanced, athletic physique. Designed for intermediate to advanced lifters, it optimizes training frequency, recovery, and nutrient timing to maximize body recomposition.

Workout Plan Highlights

Structure:

• 4 Days/Week Split: Alternate between Upper Body A/B and Lower Body A/B workouts, ensuring each muscle group is trained twice weekly for optimal growth.
• Progressive Overload: Utilize the double progression method—increase the weight once you hit the top of your rep range (e.g., 3 sets of 8–12 reps).
• Compound & Isolation Moves: Balance heavy lifts (e.g., squats, deadlifts, bench presses) with isolation exercises (e.g., leg curls, lateral raises) to target all muscle fibers

Why This Program Works

• Balanced Frequency: Upper/lower splits allow 2x weekly muscle stimulation without overtraining.
• Adaptive Nutrition: Calorie cycling aligns intake with activity levels, ensuring energy for workouts while trimming fat.
• Science-Backed Supplements: Optimize performance, recovery, and metabolic efficiency 

Nutrition Strategies

Essential Supplements & Vitamins