Karen's 4 day upper lower program hee hee

Karen's 4 Day Upper Lower Program is an 18-week journey designed to sculpt your physique through targeted strength training. With four sessions each week, you'll alternate between upper and lower body workouts, utilizing a mix of barbell, machine, and cable exercises to maximize muscle engagement. This program emphasizes progressive overload, ensuring you challenge yourself and see continuous gains. Get ready to build strength, enhance endurance, and transform your body with a structured approach that fits seamlessly into your fitness routine!

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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

Week 17

Week 18

Squat (Barbell)

Hack Squat

Leg Extension

Hip Adductor (Machine)

Standing Calf Raise

Bench Press (Barbell)

Incline Chest Press (Machine)

Seated Row (Cable)

Single Arm Iso Row

V-Handle Tricep Pushdown (Cable)

Bicep Curl (EZ Bar)

Romanian Deadlift (Barbell)

Hip Thrust (Machine)

Leg Press (45 Degrees)

Leg Curl

Hip Abductor (Machine)

Glute Kickback (Cable)

Wide Grip Lat Pulldown

High Row

Incline Bench Press (Dumbbell)

Chest Supported Dumbbell Lateral Raises

Rear Delt Fly (Machine)

Decline Crunch

Leg Raise (Captain's Chair)

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