Transform your physique with the Bodybuilding Upper Lower program, a focused 6-week journey designed for serious lifters. This 4-day split emphasizes both upper and lower body strength, incorporating compound movements like the bench press and high bar squat, alongside targeted isolation exercises. Each session is structured to maximize hypertrophy, ensuring you build muscle effectively while pushing your limits. Get ready to elevate your training and achieve the results you've been striving for!

This program is a 4 day per week upper lower, with modifications which allow for an even distribution of work. Utilising high frequency for the back and super sets, every muscle in the body is targeted. 

Schedule:
Day 1 - Upper 1
Day 2 - Lower 1
Day 3 - Rest
Day 4 - Upper 2
Day 5 - Lower 2
Day 6 - Rest
Day 7 - Rest

This program could also be run on a day on / day off schedule, inserting rest days between each workout - particularly if the back needs more recovery time.

Rest Periods:
Each exercise has an inbuilt rest timer of 2.5 minutes, except for super sets which use 2 minute rest. Feel free to rest more or less than this.

Bodybuilding Upper Lower

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Seated Wide-Grip Row (Cable)

Incline Bench Press (Dumbbell)

Upper 1

High Bar Squat (Barbell)

Back Extension (Weighted)

Leg Extension

Lower 1

Overhead Press (Barbell)

Dumbbell Row

Chest Press (Machine)

Upper 2

Romanian Deadlift (Barbell)

Hack Squat

Lying Leg Curl

Lower 2

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