DC Upper Lower

**DC Upper Lower** is a comprehensive 12-week workout program designed to build strength and muscle through a balanced upper and lower body split. With 48 sessions spread across the weeks, this program includes a variety of exercises targeting major muscle groups, ensuring a well-rounded approach to fitness. Each workout emphasizes progressive overload, allowing you to track your progress and continually challenge yourself. Whether you're looking to increase your lifting capacity or sculpt your physique, this program will guide you every step of the way. Get ready to transform your training routine and achieve your fitness goals!

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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 Supported Row (Machine)

Lat Pulldown

Military Press (Barbell)

Lateral Raise (Dumbbell)

Upper Back/Shoulder

Bench Press (Barbell)

Hip Thrust (Barbell)

Incline Bench Press (Dumbbell)

Pull-Up (Band)

Split Squat Front Foot Elevated (Smith Machine)

Upper Push / Full Body

Squat (Barbell)

Leg Extension

Walking Lunge (Dumbbell)

Hanging Leg Raise

Lower Push

Romanian Deadlift (Barbell)

Leg Curl

Single Leg Deadlift

Lower Pull

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