2 or 4 day upper/lower

Unlock your strength potential with this dynamic 2 or 4-day upper/lower workout program designed for those looking to maximize their gains in just one week. Each session focuses on key compound movements like the bench press and squats, complemented by targeted accessory exercises to build muscle and enhance overall performance. Suitable for all fitness levels, this program requires access to a full gym and is structured to fit seamlessly into your busy schedule. Get ready to elevate your training and achieve your fitness goals!

Trying to optimize lifting as a supplement to other sports

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Week 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Lat Pulldown

T-Bar Row

Overhead Tricep Extension (Cable)

Preacher Curl (EZ Bar)

Lateral Raise (Dumbbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

Standing Calf Raise

Seated Hamstring Curl

Lunge (Dumbbell)

Leg Extension

Back Extension

Decline Crunch

Russian Twist (Dumbbell)

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