Upper/Lower split 4-days a week + 1 cardio day

Transform your physique with this dynamic Upper/Lower split program, designed for 5 days a week over 5 weeks. Each session targets specific muscle groups, ensuring balanced development while incorporating a dedicated cardio day to boost your endurance. You'll engage in a variety of compound and isolation movements, from high bar squats to bench presses, maximizing strength and muscle growth. Perfect for those ready to commit to a structured routine and achieve noticeable results!

Empowerment Through Strength: Encourage women to embrace strength training as a means of empowerment, helping them build confidence in their abilities and improve self-esteem.

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Week 1

Week 2

Week 3

Week 4

Week 5

High Bar Squat (Barbell)

Front Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Hip Thrust (Barbell)

Legs Quads and Glutes

Bench Press (Barbell)

Military Press (Barbell)

Lateral Raise (Dumbbell)

Incline Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Chest Fly (Dumbbell)

Upper Push Day 

Stiff Leg Deadlift

Pull-Up (Assisted)

Seated Row (Cable)

Face Pull

Bicep Curl (Barbell)

Lat Pulldown

Upper Pull Day

Squat (Paused)

Romanian Deadlift (Dumbbell)

Split Squat (Dumbbell)

Hip Abductor (Machine)

Leg Press

Leg Curl

Lower 

Cardio (LISS)

Stair Climber

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