Nussy's Upper / Lower

Nussy's Upper / Lower program is an 8-week strength training journey designed for those ready to build muscle and improve overall fitness. With two focused workouts each week, you'll target both upper and lower body using a variety of machine exercises tailored for maximum effectiveness. Expect to see gains in strength and definition as you progress through structured sessions that emphasize form and intensity. Equip yourself with a full gym and get ready to transform your physique!

Bodybuilding / Frequency > Volume / Science Influenced

Prioritizing chest, triceps, and deltoids by placing them earlier in sessions and directing more exercise variation to lacking muscle groups to help bring them up.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Pec Deck (Machine)

Shoulder Press (Plate Loaded)

Chest Supported Row (Machine)

Upper Chest Lateral Raise

Pullover (Machine)

Rear Delt Fly (Machine)

Lateral Raise (Machine)

Bicep Curl (Machine)

Upper A

Seated Tricep Pushdown

Abs Crunch (Machine)

Leg Extension

RDL (Plated-Loaded)

Lying Leg Curl

Hip Adductor (Machine)

Hip Abduction (Machine)

Calf Raise (Leg Press)

Lower A

Nautilus Machine Press

Wide Grip Lat Pulldown

Finger Curl

Upper B

Overhead Tricep Extension (Cable)

Cybex Leg Press

Back Extension (Weighted)

Single Leg Adductor (Machine)

Lower B

Reverse Curl (Cable)

A Week

B Week

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