Upper/Legs+Arms

Transform your physique with the Upper/Legs+Arms program, a comprehensive 10-week journey designed for intermediate and advanced lifters. This 4-day split focuses on building strength and muscle, targeting your upper body, legs, and arms with a variety of dynamic exercises. Each 60-minute session in a full gym setting will challenge your limits and enhance your performance. Get ready to sculpt your body and achieve your fitness goals with a structured approach that delivers results!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Incline Bench Press (Dumbbell)

Lat Pulldown (Close Grip)

Dip (Bodyweight)

Seated Wide-Grip Row (Cable)

Lateral Raise (Dumbbell)

Cable Crunch

Preacher Curl (Dumbbell)

Leg Curl

Hack Squat

Leg Extension

Hip Adductor (Machine)

Standing Calf Raise

Legs + Biceps

Overhead Press (Machine)

T-Bar Row

Pec Deck (Machine)

Wide Grip Lat Pulldown

Tricep Pushdown (Cable)

Abs Crunch (Machine)

Upper B

Lateral Raise (Cable)

Incline Curl (Dumbbell)

Romanian Deadlift (Barbell)

Single-Leg Leg Press

Legs + S/Arms

Upper A

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