Upper Lower Cardio

Build balanced strength across all major muscle groups, improve cardiovascular endurance, and create an efficient full-body routine. It helps develop muscle in both the upper and lower body while boosting stamina and conditioning through cardio. This combination supports fat loss, lean muscle tone, and functional fitness, making everyday movements easier and more powerful. The program is also time-efficient since it combines strength and cardio in one structure, and it can be adapted to suit both beginners and advanced individuals. In short, it is designed to build strength, burn fat, and boost endurance for a complete foundation of fitness.

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Week 12

Squat (Barbell)

Leg Extension

Leg Press (45 Degrees)

Calf Raise (Machine)

Seated Calf Raise

Leg Curl

Lower Body

Treadmill

Cycling

Elliptical

Jumping Jack

Mountain Climber

Abs Crunch (Machine)

Hanging Leg Raise

Oblique Crunch

Plank

Cardio

Seated Row (Cable)

Lat Pulldown (Close Grip)

Shrug (Dumbbell)

Bench Press (Dumbbell)

Reverse Pec Deck

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Back Extension

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Upper Body

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