OmNip Upper Lower

**OmNip Upper Lower** is a comprehensive 12-week bodybuilding program designed to build strength and muscle through a balanced upper-lower split. With 48 training sessions, each lasting approximately 50-60 minutes, you'll engage in a variety of exercises targeting all major muscle groups. This program is suitable for both novice and intermediate lifters, ensuring a progressive challenge as you advance. Dive in and unleash your potential!

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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 (Barbell)

Pull-Up (Weighted)

Chest Fly (Cable)

Lateral Raise (Cable)

Rear Delt Fly (Dumbbell)

Upper A

Overhead Press (Barbell)

Lat Pulldown

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Cable)

Upper B

Deadlift (Barbell)

Leg Press

Seated Row (Cable)

Walking Lunge (Dumbbell)

Back Extension (Weighted)

Hip Abductor (Machine)

Lower B

Leg Curl

Hack Squat

Romanian Deadlift (Barbell)

Leg Extension

Pendlay Row

Standing Calf Raise

Lower A

Squat (Barbell)

Chest Supported Row (Dumbbell)

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