Transform your strength training with the Upper Lower program, a focused 12-week journey designed for those ready to elevate their fitness. With just two training days per week, this program strategically targets your upper and lower body, ensuring balanced muscle development and optimal recovery. Expect a mix of machine, dumbbell, and barbell exercises that challenge your strength and endurance, all while fitting seamlessly into your busy schedule. Get ready to build muscle, boost your performance, and achieve your fitness goals!

**Upper Lower Program**

Dive into this comprehensive 12-week Upper Lower program designed to build strength and muscle through a balanced approach. With 24 workout days, you'll alternate between upper and lower body sessions, focusing on key compound and isolation exercises that target all major muscle groups. Each workout is structured with progressive intensity, ensuring you stay challenged and engaged throughout your fitness journey. Whether you're looking to bulk up or tone down, this program is tailored to help you achieve your goals effectively and efficiently.

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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 Press (Machine)

T-Bar Row

Lat Pulldown

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

upper body

Calf Raise (Leg Press)

Hack Squat

Leg Extension

Leg Curl

Hip Adductor (Machine)

Stiff Leg Deadlift

Leg Press

Pec Deck (Machine)

Shoulder Press (Machine)

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