Elevate your training with the Upper/Lower (1) program, designed for those ready to push their limits in just one week. This 5-day split focuses on upper body strength and hypertrophy, featuring a mix of dumbbell, barbell, and machine exercises to target all major muscle groups. From explosive bench presses to challenging pull-ups, each session is crafted to maximize gains and enhance your overall performance. Get ready to build strength and sculpt your physique with this comprehensive gym-based routine!

Upper/Lower (1)

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Week 1

Bench Press (Dumbbell)

Lat Pulldown

Dumbbell Row

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Bayesian Curl

V-Handle Tricep Pushdown (Cable)

Hammer Curl (Cable)

UPPER A

Pull-Up (Weighted)

Incline Bench Press (Barbell)

Chest Supported Row (Machine)

Chest Fly (Cable)

Standing Pullover (Cable)

Single Arm Rear Delt Cable Fly

Kelso Shrug

Preacher Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Dip (Bodyweight)

UPPER B

Squat (Barbell)

Leg Press (45 Degrees)

Leg Extension

Lying Leg Curl

Calf Raise (Machine)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Reverse Bicep Curl (Dumbbell)

LOWER

Incline Chest Fly (Dumbbell)

Single Arm Row (Cable)

Bicep Curl (Cable)

UPPER C

Leg Raise (Captain's Chair)

Cable Crunch

Cardio

ABS and CARDIO

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