Luke's basic Upper/Lower

Unlock your strength potential with Luke's Basic Upper/Lower program, a comprehensive 16-week training plan designed for those ready to build muscle and enhance overall fitness. This program features four workouts per week, alternating between upper and lower body sessions, ensuring balanced development and recovery. Each workout is strategically crafted with a mix of compound and isolation exercises, utilizing dumbbells, barbells, and machines to target all major muscle groups. Get ready to push your limits and see real results in your strength and physique!

Minimalistic timefriendly Upper/Lower Workout. 
Designed to be worked in supersets.

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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

Incline Bench Press (Dumbbell)

Flexion Row

Overhead Press (Barbell)

Pull-Up (Weighted)

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Lateral Raise (Cable)

Upper A

Leg Extension

Leg Curl

Leg Press (45 Degrees)

Deadlift (Barbell)

Calf Raise (Leg Press)

Hanging Leg Raise

Lower A

Chest Fly (Cable)

Preacher Curl (EZ Bar)

Upper B

Hack Squat

Stiff Leg Deadlift

Cable Crunch

Lower B

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