Rotating Upper Lower

Transform your strength and physique with the Rotating Upper Lower program, designed for those ready to commit to a 9-week journey. This intense regimen splits your training into upper and lower body sessions, allowing for optimal recovery while maximizing muscle growth. With six days of focused workouts each week, you'll build strength, enhance endurance, and sculpt your body like never before. Get ready to push your limits 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

Chest Press (Machine)

Seated Row (Cable)

One Arm Lateral Raise (Cable)

Single Arm Tricep Extension (Cable)

Bayesian Curl

Upper A

Leg Extension

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Single Leg Calf Raise (Weighted)

Lower A

Incline Bench Press (Dumbbell)

Chest Supported Row (Machine)

Straight Arm Pulldown

Chest Supported Lateral Raise

Skull Crusher (Dumbbell)

Hammer Curl (Dumbbell)

Upper B

Stiff Leg Deadlift

Hip Adductor (Machine)

Lower B

Shoulder Press (Machine)

Pull-Up (Weighted)

Preacher Curl (Dumbbell)

Seated Dip (Machine)

Pec Deck (Machine)

Reverse Pec Deck

Upper C

Seated Hamstring Curl

Hack Squat

Hip Thrust (Machine)

Lower C

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