Upper/lower 4 days

This structure splits the body into two blocks: upper and lower body. It’s the perfect choice for anyone looking for the balance between aesthetics and strength.

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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

Lying Leg Curl

Squat (Barbell)

Hip Adductor (Machine)

Leg Extension

Standing Calf Raise

Lower 1

Incline Bench Press (Dumbbell)

Lat Pulldown (Close Grip)

Chest Supported Row (Machine)

Lateral Raise (Cable)

Pec Deck (Machine)

Tricep Kickback

Bayesian Curl

Upper 1

Seated Military Press (Smith Machine)

Wide Grip Lat Pulldown

Dumbbell Row

Tricep Pushdown (Cable)

Preacher Curl (Barbell)

Romanian Deadlift (Barbell)

Leg Curl

Lower 2 

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