Unlock your strength with the U/L uni program, a comprehensive 18-week journey designed for those ready to take their training to the next level. This 4-day per week split focuses on upper and lower body workouts, utilizing a mix of machines and cables to target key muscle groups effectively. Each session combines compound and isolation exercises, ensuring balanced development and optimal muscle growth. Get ready to build strength, enhance endurance, and transform your physique from the comfort of your home!

U/L uni

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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

Week 17

Week 18

Chest Press (Machine)

smith shoulder press

Single Arm Tricep Extension (Cable)

Seated Dip (Machine)

Pec Deck (Machine)

Lateral Raise (Cable)

Lat Pulldown

Chest Supported Row (Machine)

upper 1

Seated Hamstring Curl

Hip Adductor (Machine)

Romanian Deadlift (Barbell)

Leg Extension

Leg Press

Straight Leg Calf Raise

Bayesian Curl

Hammer Curl

Lat Pulldown (Close Grip)

Barbell Row

Incline Bench Press (Smith Machine)

Close Grip Bench Press (Smith Machine)

rear delt fly cable

Lateral Raise (Dumbbell)

Deadlift (Barbell)

Leg Press (45 Degrees)

Preacher Curl (EZ Bar)

Hammer Curl (Cable)

lower 1

upper 2

lower 2

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