Sigma upper lower

Unlock your strength potential with the Sigma Upper Lower program, a comprehensive 8-week training plan designed for serious lifters. Comprising four workouts per week, this program alternates between upper and lower body sessions, ensuring balanced muscle development and recovery. Each workout features a variety of machine and cable exercises, focusing on major muscle groups to enhance strength and hypertrophy. Get ready to push your limits and achieve noticeable gains in both power and physique!

This program is designed to manage fatigue while providing frequent stimulus for growth etc etc.. basically what every upper lower aims to do but with some of my favorite exercises.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Chest Press (Machine)

Wide Grip Lat Pulldown

Preacher Curl (EZ Bar)

Single Arm Tricep Extension (Cable)

Lateral Raise (Cable)

Chest Supported Row (Machine)

Upper A

Calf Raise (Leg Press)

Hamstring Curl

Leg Extension

Single Leg Press

Lower A

Seated Anterior Delt Press (AD)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Pec Deck (Machine)

Kelso Shrug

Bicep Curl (Dumbbell)

Seated Row (Cable)

Upper B

Squat (Smith Machine)

Stiff Leg Deadlift

Lower B

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