Unlock your strength with the Upper Lower 4x program, designed for those ready to elevate their training over 5 weeks. This 4-day split focuses on maximizing muscle growth and strength by alternating between upper and lower body workouts, ensuring balanced development. Each session incorporates a variety of effective exercises, from chest flies to hack squats, utilizing a full gym setup to target all major muscle groups. Get ready to push your limits and transform your physique with structured intensity and progressive overload!

**Upper Lower 4x** is a dynamic 5-week program designed to enhance your strength and muscle definition through a balanced upper and lower body split. With 20 training sessions spread across the weeks, you'll engage in targeted exercises like the Chest Fly, Hack Squat, and Lat Pulldown, utilizing both machines and free weights to maximize your gains. Each workout is structured to challenge your muscles with varying intensities, ensuring consistent progress and adaptation. Get ready to build a stronger, more sculpted physique!

Upper lower 4x

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Week 1

Week 2

Week 3

Week 4

Week 5

Chest Fly (Machine)

Incline Bench Press (Dumbbell)

Lat Pulldown

Chest Supported Row (Machine)

Bicep Curl (Cable)

Hammer Curl (Cable)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Upper w/o schouder

Hack Squat

Leg Extension

Laying Hamstring Curl

Calf Raise (Machine)

Reverse Pec Deck

Lateral Raise (Cable)

Seated Shoulder Press (Dumbbell)

Cable Crunch

Lower n Schouder

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