Simple U/L

Transform your training with the Simple U/L program, a focused 12-week journey designed for balanced upper and lower body development. Comprising four sessions each week, this program utilizes a variety of machines, dumbbells, and cables to target all major muscle groups effectively. With detailed exercise guidance and a structured approach, you'll build strength, enhance muscle definition, and improve overall fitness. Get ready to elevate your workouts and achieve your goals!

This program is designed to maximize hypertrophy and minimize fatigue by combining:

- High frequency (each muscle group trained 2x per week)

- Low to moderate volume (2 high-effort sets per exercise)

- Efficient session structure that supports recovery and strength retention from session to session.

By targeting muscles multiple times per week with manageable workloads, this split stimulates consistent growth signals without overwhelming your recovery capacity.

Whether you're cutting to get lean or simply looking for a smart, sustainable hypertrophy-focused routine, this program balances intensity, frequency, and recovery to keep you progressing without burnout.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Smith Machine)

Chest Fly (Machine)

Lateral Raise (Machine)

Lat Pulldown

Single Arm Rear Delt Fly (Cable)

Single Arm Cross Body Triceps Extension

Seated Tricep Pushdowns

Mundy Curl

Upper A

Romanian Deadlift (Barbell)

Hip Adductor (Machine)

Bulgarian Split Squat (Dumbbell)

Seated Hamstring Curl

Calf Raise (Machine)

Hanging Leg Raise

Lower A

Chest Press (Machine)

T-Bar Row

Single Arm Row (Cable)

Lateral Raise (Cable)

Single Arm Rear Delt Cable Fly

V-Handle Tricep Pushdown (Cable)

Hammer Curl (Dumbbell)

Upper B

Leg Press

Leg Extension

Standing Calf Raise

Cable Crunch

Lower B

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