Aron | Upper-Lower

Transform your physique with the Aron | Upper-Lower program, a comprehensive 10-week plan designed for those ready to elevate their strength training. Committing to just four days a week, you'll alternate between upper and lower body workouts, focusing on compound and isolation exercises that target all major muscle groups. With a mix of barbell, machine, and dumbbell movements, this program emphasizes progressive overload to ensure continuous gains. Perfect for lifters looking to build muscle and strength efficiently, you'll leave each session feeling accomplished and empowered.

This upper-lower strength and hypertrophy program is built for everyone — from beginners looking to build a foundation, to lifters wanting to break plateaus. Backed by new training science, it focuses on 4–8 rep ranges and just 1–2 intense working sets per exercise, making it perfect for maximizing progress without burning out.

Whether your goal is to get stronger, build lean muscle, or cut fat while preserving strength. This program adapts to your goal with proper nutrition. 

Each session targets high-quality effort with minimal volume, meaning more recovery, faster results, and better long-term gains. It’s simple, time-efficient, and extremely effective — designed to make you look and perform better, inside and outside the gym.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Lat Pulldown

Single Arm Row (Cable)

V-Handle Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

Lateral Raise (Dumbbell)

Upper Body

Same as upper. Control tempo, push hard. 6–12 reps okay for calves and abs.

Squat (Barbell)

Romanian Deadlift (Barbell)

Seated Hamstring Curl

Seated Calf Raise

Abs Crunch (Machine)

Lower Body

Use 1–2 sets of 4–6 reps, RPE 9–9.5. Add weight if 6 or more reps. Warm up before heavy sets.

Incline Bench Press (Dumbbell)

Pull-Up (Bodyweight)

Incline Curl (Dumbbell)

Face Pull

Shoulder Press (Machine)

Skull Crusher

2nd Upper Body Day

1–2 sets, 4–6 reps at RPE 9–9.5. Use 8–12 reps for calves, glutes, and abs. Warm up.

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