Introducing the OmNip Upper Lower program, a comprehensive 12-week training plan designed for those ready to elevate their strength and physique. With four intense sessions per week, you’ll focus on upper and lower body splits, incorporating compound lifts and targeted exercises to maximize muscle engagement. This program is perfect for lifters looking to build strength, improve endurance, and achieve balanced muscle development in a full gym setting. Get ready to push your limits and see real results!

**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!

OmNip Upper Lower

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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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