Kris’s upper/ lower program

Kris K.

Kris’s Upper/Lower Program is a comprehensive 12-week training plan designed to build strength and muscle through a balanced approach. With 48 workout sessions, this program alternates between upper and lower body workouts, ensuring all major muscle groups are effectively targeted. Each session includes a variety of compound and isolation exercises, emphasizing progressive overload to maximize gains. Get ready to elevate your training and achieve your fitness goals with this structured and dynamic program!

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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

Overhead Press (Barbell)

Chin-Up (Weighted)

Dip (Weighted)

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Upper B

Front Squat (Barbell)

Deadlift (Barbell)

Shrug (Barbell)

Single Leg Calf Raise

Cable Crunch

Lower B

Squat (Barbell)

Romanian Deadlift (Barbell)

Standing Calf Raise

Lower A

Bench Press (Barbell)

Bent Over Row (Barbell)

Bicep Curl (Barbell)

Hammer Curl

Upper A

1 reviews for Kris’s upper/ lower program

Kris K.