Ivan's Upper Lower

Ivan's Upper Lower program is a comprehensive 12-week training plan designed for those looking to build strength and muscle through a balanced upper-lower split. Comprising four workouts per week, this program targets major muscle groups with a mix of compound and isolation exercises, ensuring a well-rounded approach to fitness. Each session is crafted to challenge your limits, featuring exercises like the Incline Bench Press and Pendulum Squat, all while utilizing gym equipment effectively. Get ready to elevate your training and achieve your strength goals!

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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 (Smith Machine)

Chest Fly (Cable)

Lat Pulldown (Single Arm)

Lateral Raise (Cable)

Seated Wide-Grip Row (Cable)

Overhead Tricep Extension (Cable)

Bicep Curl (Machine)

Pendulum Squat

Single-Leg Leg Curl

Bulgarian Split Squat (Dumbbell)

Leg Extension

Calf Raise (Leg Press)

Incline Chest Press (Machine)

Pec Deck (Machine)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Machine)

Seated Row (Cable)

Shrug (Trap Bar)

Leg Curl

Pull Through (Cable)

Hip Adductor (Machine)

Hip Abductor (Machine)

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