UPPER/LOWER SPLIT - 8-12 WEEK RECOMP

**UPPER/LOWER SPLIT - 8-12 WEEK RECOMP**  
Embark on a transformative 12-week journey with this structured upper/lower split program, designed to help you achieve body recomposition. Training four days a week, you'll engage in a variety of compound and isolation movements, targeting all major muscle groups for balanced development. Each session is tailored to challenge you, whether you're a novice or intermediate lifter, with a focus on strength gains and muscle hypertrophy. Get ready to build strength, enhance your physique, and unlock your potential!

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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

Bench Press (Dumbbell)

Pull-Up (Bodyweight)

Arnold Press

Seated Row (Cable)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

UPPER A - PUSH STRENGTH

Leg Press

Leg Extension

Romanian Deadlift (Dumbbell)

Seated Calf Raise

Treadmill

LOWER A - QUAD DOM

Incline Chest Fly (Dumbbell)

Seated Shoulder Press (Dumbbell)

Bent Over Row (Dumbbell)

Face Pull

Hammer Curl

Shrug (Dumbbell)

UPPER B - PULL / HYPER-TROPHY

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Curl

Plank

Cycling

LOWER B - GLUTE / POST. CHAIN

Dead Bug

Wood Chop

Bird Dog

Farmer's Walk (Weighted)

Light Ab/Cardio

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