L/U/R/L/U/R/R/

Unlock your strength potential with the L/U/R/L/U/R/R/ program, a comprehensive 16-week journey designed for serious lifters. Committing just four days a week, you'll engage in a balanced mix of compound and isolation exercises targeting all major muscle groups. From intense leg days featuring Hack Squats and Hamstring Curls to upper body workouts with Bench Press and Lat Pulldowns, this program maximizes muscle growth and strength. Elevate your training and achieve your fitness goals with a structured approach that keeps you motivated every step of the way!

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Week 11

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Week 13

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Week 15

Week 16

Hack Squat

Hamstring Curl

Leg Extension

Hip Abductor (Machine)

Seated Calf Raise

Bench Press (Barbell)

Lat Pulldown

Seated Wide-Grip Row (Cable)

Incline Chest Press (Machine)

Lateral Raise (Cable)

Reverse Pec Deck

JM Press (Smith Machine)

Single Arm Tricep Extension (Cable)

Preacher Curl Machine

Hammer Curl (Cable)

Preacher Curl (Dumbbell)

Forearm Curls

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