UpperLowerBro Program

The UpperLowerBro Program is a comprehensive 12-week training plan designed for dedicated lifters looking to maximize their strength and muscle gains. With six training days each week, this program alternates between upper and lower body workouts, ensuring balanced development and recovery. You'll engage in a variety of exercises, including barbell bench presses, lat pulldowns, and leg extensions, all tailored to challenge your limits and push your performance. Get ready to build muscle, improve your strength, and elevate your fitness game with this structured and effective program!

Unlock your potential with the UpperLowerBro Program, a comprehensive 12-week bodybuilding journey designed for intermediate lifters. This six-day-a-week regimen balances upper and lower body workouts to maximize muscle growth and strength. Utilizing a full gym, you'll engage in targeted exercises that push your limits and sculpt your physique. Get ready to elevate your training and achieve the results you've been striving for!

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Barbell)

Wide Grip Lat Pulldown

Chest Press (Machine)

Lat Pulldown (Close Grip)

Cable Crossover

Standing Pullover (Cable)

Rear Delt Fly (Machine)

UpperBody

High Pull

Power Shrug

Farmer's Walk (Weighted)

Leg Extension

Leg Raise (Captain's Chair)

Legs

Hammer Curl (Dumbbell)

Dip (Weighted)

Tricep Pushdown (Cable)

Bicep Curl (Barbell)

Overhead Tricep Extension (Cable)

Lateral Raise (Cable)

Reverse Wrist Curl (Barbell)

Bro Day

Pull-Up (Weighted)

Bent Over Row (Barbell)

Shoulder Press (Machine)

Seated Row (Machine)

Upperbody2

Squat (Barbell)

Romanian Deadlift (Barbell)

Hanging Leg Raise

Legs2

Bicep Curl (Cable)

Wrist Curls

Neck Flexion

Bro Day 2 

1 reviews for UpperLowerBro Program