Elevate your fitness game with the Melrose YMCA Upper/Lower program, a comprehensive 16-week training plan designed for those ready to commit to four days a week of focused workouts. This program expertly alternates between upper and lower body sessions, utilizing a mix of machines and free weights to build strength and muscle definition. With a variety of exercises targeting all major muscle groups, you'll enhance your performance while enjoying the camaraderie of a gym environment. Get ready to transform your physique and achieve your fitness goals!

Melrose YMCA Upper/Lower 4x A Week

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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

Week 13

Week 14

Week 15

Week 16

Chest Press (Machine)

Pec Deck (Machine)

Chest Supported Row (Machine)

Lat Pulldown

Shoulder Press (Machine)

Single Arm Row (Dumbbell)

Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Hammer Curl (Dumbbell)

Calf Raise (Leg Press)

Leg Extension

Seated Hamstring Curl

Back Extension (Weighted)

Hip Adductor (Machine)

Abs Crunch (Machine)

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