Upper/Lower 3.0

**Upper/Lower 3.0** is an 8-week program designed to enhance your strength and muscle definition through a balanced upper and lower body split. With 32 training days, you'll engage in targeted workouts that include essential compound and isolation movements, ensuring comprehensive muscle development. Each session is structured to optimize intensity and recovery, featuring exercises like the Incline Bench Press and Squat, tailored to push your limits while promoting growth. Get ready to transform your physique and elevate your performance with this focused, effective training regimen!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Smith Machine)

Pec Deck (Machine)

Lateral Raise (Dumbbell)

Shoulder Press (Machine)

Tricep Pushdown (Cable)

Bayesian Curl

Barbell Row

High Row

Abs Crunch (Machine)

Upper “A”

Squat (Barbell)

Pendulum Squat

Leg Extension

Lying Leg Curl

Hyperextension

Calf Raise (Machine)

Lower “A”

Incline Tricep Extension (Dumbbell)

Single Arm Tricep Extension (Cable)

Bicep Curl (Cable)

Bicep Curl (Machine)

Lateral Raise (Machine)

Bent Over Row (Dumbbell)

Single Arm Row (Cable)

Rear Delt Fly (Cable)

Incline Chest Press (Machine)

Upper “B”

Seated Hamstring Curl

Romanian Deadlift (Barbell)

Hip Thrust (Machine)

Bulgarian Split Squat (Dumbbell)

Hip Adductor (Machine)

Lower “B”

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