Upper Lower Strength Program

The Upper Lower Strength Program is a comprehensive 14-week training plan designed to build muscle and enhance strength through a balanced focus on both upper and lower body workouts. Comprising four sessions per week, this program emphasizes key lifts like squats, deadlifts, and bench presses, ensuring you develop a solid foundation while progressively challenging your limits. With a mix of compound movements and targeted exercises, you'll experience significant gains in strength and muscle definition. Equip yourself with a full gym and get ready to transform your physique!

Welcome to this 14-week Upper-Lower Strength Program, designed for novice and intermediate lifters who want to build real strength while putting on quality muscle. The program runs on a 4-day training schedule each week, focusing on steady progress in your main lifts — with reps ranging from 6 down to 1 — and supporting accessory work in the 8 to 3 rep range.

You’re encouraged to modify your accessory lifts to better support your main movements and individual goals. Listen to your body: take a deload week or some time off when needed to stay healthy and consistent.

Optional Conditioning: You can add 1–2 light, slow-paced cardio sessions each week to help improve overall conditioning and recovery without interfering with your strength goals.

Nutrition Tip: For best results, aim to be in a slight calorie surplus to support recovery and muscle growth throughout the 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

Week 13

Week 14

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Leg Curl

Standing Calf Raise

Lower - Squat Focus

Bench Press (Barbell)

Bench Press (Close Grip)

T-Bar Row

Overhead Press (Dumbbell)

Lateral Raise (Cable)

Upper - Bench Focus

Overhead Press (Barbell)

Bench Press (Paused)

Lat Pulldown

Single Arm Row (Dumbbell)

Rear Delt Fly (Cable)

Upper - Overhead Press

Deadlift (Barbell)

Sumo Squat

Glute Bridge (Barbell)

Leg Extension

Lower - Deadlift

Box Squat (Barbell)

Deadlift (Paused)

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