Upper lower  jeff nippard program

**Upper Lower Wiam** is a dynamic 4-week training program designed to maximize your strength and muscle gains through a balanced upper and lower body split. With 16 sessions spread across four weeks, you'll engage in a variety of compound and isolation exercises, including the Bench Press, Deadlift, and Squat, tailored to build muscle and enhance overall fitness. This program is perfect for lifters looking to challenge themselves and see measurable results in their strength and physique. Get ready to push your limits and transform your training routine!

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Lat Pulldown

Military Press (Barbell)

T-Bar Row

Chest Fly (Machine)

Bicep Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Upper body

Squat (Smith Machine)

Romanian Deadlift (Dumbbell)

Hip Thrust (Barbell)

Leg Extension

Lying Leg Curl

Hip Abductor (Machine)

Abs Crunch (Weighted)

Lower body

Deadlift (Barbell)

Walking Lunge (Dumbbell)

Calf Raise (Machine)

Plank

Incline Bench Press (Dumbbell)

Lat Pulldown (Close Grip)

Bench Dips

Bent Over Row (Barbell)

Lateral Raise (Dumbbell)

Face Pull

Hammer Curl (Dumbbell)

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