Transform your physique with the Upper-Lower-Upper-Lower-Arms program, a comprehensive 12-week training plan designed for serious lifters. This 5-day split focuses on alternating upper and lower body workouts, ensuring balanced muscle development and strength gains. Each session combines targeted exercises, including chest presses, squats, and arm curls, with specific rep ranges to maximize intensity and results. Whether you're looking to build muscle or increase endurance, this program will keep you motivated and on track to achieve your fitness goals.

Program made for early intermediates looking to break free from the 15in hell. Heavily inspired bt golden warrior program from BOM

Upper-Lower-Upper-Lower-Arms

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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

Chest Press (Machine)

Lat Pulldown (Neutral Grip)

Lateral Raise (Machine)

Preacher Curl (Barbell)

Tricep Pushdown (Cable)

Hammer Curl (Dumbbell)

Lying Leg Curl

Platz Squat

Leg Extension

Standing Calf Raise

Abs Crunch (Machine)

Incline Bench Press (Dumbbell)

Chest Supported Row (Machine)

Chest Fly (Machine)

Shoulder Press (Machine)

Bicep Curl (Cable)

Tricep Rope Push Down (Cable)

Romanian Deadlift (Barbell)

Leg Press

Hip Adductor (Machine)

Rear Delt Fly (Machine)

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