Cristian's Upper/Lower 4x Program

Cristian's Upper/Lower 4x Program is a comprehensive 4-week training plan designed to build strength and muscle through a balanced approach. With 16 workout days, you'll alternate between upper and lower body sessions, focusing on key exercises like the Chest Press, Lat Pulldown, and Leg Press. Each workout is structured to maximize intensity and volume, ensuring you challenge your muscles effectively. Get ready to elevate your fitness game and achieve your strength goals in just a month!

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Week 1

Week 2

Week 3

Week 4

Chest Press (Machine)

Lat Pulldown

Chest Supported Row (Machine)

Tricep Rope Push Down (Cable)

Preacher Curl (Machine)

Stair Climber

Upper

Leg Press

Seated Hamstring Curl

Hip Abductor (Machine)

Calf Raise (Machine)

Abs Crunch (Machine)

Lower

Romanian Deadlift (Barbell)

Leg Extension

Hip Adductor (Machine)

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