Transform your upper and lower body strength with the "Upper Lower Jesse 4 Main Lifts" program! Over 12 weeks, you'll engage in a balanced 4-day split, focusing on essential lifts like the bench press, squat, and more. Each session combines compound movements with targeted supersets to maximize muscle growth and endurance. Designed for those with a garage gym setup, this program will challenge you to push your limits and achieve your fitness goals! Get ready to build strength and confidence in every rep.

Get at least 5% on 1RM in Deadlift, Shoulder Press, Bench Press and Squat in 12 weeks.

Upper Lower Jesse 4 Main Lifts

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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 (Barbell)

Lat Pulldown

Squat (Barbell)

Nordic Curl

Seated Overhead Press (Barbell)

Snatch Deadlift

Split Squat (Smith Machine)

Romanian Deadlift (Barbell)

Seated Row (Cable)

Lateral Raise (Cable)

Deadlift (Barbell)

Face Pull

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