Transform your physique with this comprehensive 9-week Upper, Lower, Arms Program designed for serious lifters. With six training days each week, you'll engage in a balanced mix of barbell, machine, and dumbbell exercises that target all major muscle groups. From squats to bench presses, each session is crafted to enhance strength and muscle definition, ensuring you maximize your results. Get ready to push your limits and achieve your fitness goals with a structured plan that keeps you motivated and on track!

Upper, Lower, Arms Program

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Seated Calf Raise

Bench Press (Barbell)

Chest Supported Row (Machine)

Seated Overhead Press (Dumbbell)

Lat Pulldown

Chest Fly (Machine)

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Bicep Curl (EZ Bar)

Tricep Extension (Cable)

Lateral Raise (Dumbbell)

Lying Reverse Fly

Deadlift (Barbell)

Hack Squat

Leg Curl

Calf Raise (Machine)

Tricep Rope Push Down (Cable)

Incline Curl (Dumbbell)

Skull Crusher (Barbell)

Hammer Curl

One Arm Lateral Raise (Cable)

Face Pull

Bench Press (Close Grip)

Pull-Up (Assisted)

Incline Bench Press (Dumbbell)

Chest Supported Row (Dumbbell)

Shoulder Press (Machine)

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