Evidence-Based Upper Lower Bodybuilding Program

**Evidence-Based Upper Lower Bodybuilding Program**  
Transform your physique with this comprehensive 8-week program designed for all fitness levels. You'll engage in targeted upper and lower body workouts four days a week, focusing on hypertrophy through a mix of compound and isolation exercises. Each session lasts approximately 80 minutes, ensuring you maximize your time in the gym while effectively building strength and muscle. With a full gym required, this program is perfect for those ready to push their limits and see real results. Join now and take your bodybuilding journey to the next level!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Stiff Leg Deadlift

Unilateral Leg Extension

Single-Leg Leg Curl

Single Leg Press

Standing Calf Raise

Decline Sit Up (Bodyweight)

LOWER B

Wide Grip Pull-Up

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Chest Fly (Dumbbell)

Incline Curl (Dumbbell)

Single Arm Tricep Extension (Cable)

Lateral Raise (Dumbbell)

UPPER B

Bench Press (Barbell)

Seated Row (Machine)

Seated Shoulder Press (Dumbbell)

Single Arm Rear Delt Fly (Cable)

Upright Row (Cable)

Hammer Curl (Dumbbell)

Seated Overhead Extension (EZ Bar)

UPPER C

Incline Bench Press (Barbell)

Lat Pulldown (Neutral Grip)

Dip (Bodyweight)

Seated Wide-Grip Row (Cable)

One Arm Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Preacher Curl (Dumbbell)

UPPER A

Hack Squat

Lying Leg Curl

Leg Extension

Good Morning

LOWER A

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