Transform your upper and lower body strength with the Upper/Lower Shafting program, an 8-week journey designed for serious lifters. Comprising four training days each week, this program balances compound and isolation movements, ensuring comprehensive muscle engagement. From bench presses to leg curls, you'll tackle a variety of exercises that target all major muscle groups, enhancing your strength and definition. Equip yourself with a full gym and get ready to elevate your fitness game!

Gain chest back and arm size and shed body fat.

Upper/Lower Shafting

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Dumbbell)

Lat Pulldown

Angled Shoulder Press Machine

Panatta Chest Press

Angled Cable Row

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Panatta Shoulder Fly (Cable)

Gymleco Bicep Curl

Overhead Tricep Extension (Cable)

Lying Leg Curl

Hack Squat

Leg Press

Seated Calf Raise

Leg Extension

Incline Bench Press (Smith Machine)

Nautilus Pull Downs

CHEST

Chest Supported Row (Machine)

Hip Abductor (Machine)

Hip Adductor (Machine)

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

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