Classic 4 Day Upper/Lower (Machine Only)

This program is a classic Upper/Lower split designed for muscle growth using classic movements. This program is great for users who prefer to train with machines only.

The program alternates between two upper body workouts. The workouts are the same exercises but reordered to allow you to work each movement pattern fresh at least once a week.

Focus on progressive overload by increasing weight/reps over time. This is the best way to ensure you're making progress.

This program includes machines that are generally found at all gyms. If you don't have a specific machine, feel free to substitute it for one that your gym has (Example: If you don't have a Calf Raise machine, you can do Smith Machine Calf Raises).

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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

Shoulder Press (Machine)

Seated Row (Machine)

Tricep Extension (Machine)

Bicep Curl (Machine)

Upper A

Leg Press

Leg Curl

Leg Extension

Calf Raise (Machine)

Abs Crunch (Machine)

Lower

Upper B

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