kaspar ja darion upper lower

Unlock your muscle-building potential with the Kaspar ja Darion Upper Lower program, a comprehensive 18-week journey designed for all fitness levels. This 7-day-a-week regimen combines upper and lower body workouts, ensuring balanced development and optimal recovery. Each session lasts about 60 minutes, making it easy to fit into your busy schedule. With a full gym setup, you'll engage in effective bodybuilding techniques that challenge and inspire you every step of the way. Get ready to transform your physique and elevate your strength!

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Week 1

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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

Incline Bench Press (Smith Machine)

Pec Deck (Machine)

Lateral Raise (Machine)

Shoulder Press (Machine)

Seated Dip (Machine)

Tricep Extension (Cable)

T-Bar Row

Wide Grip Lat Pulldown

Chest Supported Row (Machine)

Preacher Curl (Machine)

Hammer Curl (Dumbbell)

upper

Leg Extension

Leg Press

Leg Curl

Stiff Leg Deadlift

Hip Adductor (Machine)

Hip Abductor (Machine)

Straight Leg Calf Raise

Abs Crunch (Machine)

lower

Walk

REST

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