Unleash your strength with the Titan’s Tetra Upper Lower workout program, a comprehensive 12-week plan designed for those ready to elevate their training. This program splits your focus between upper and lower body workouts, ensuring balanced development and maximum gains over four days each week. With a variety of exercises—including barbell bench presses, dumbbell curls, and belt squats—each session targets key muscle groups for optimal strength and hypertrophy. Get ready to push your limits and transform your physique!

This program is designed to maximize strength gains and muscle growth by focusing on compound movements and progressive overload. Ideal for lifters aiming to build a balanced foundation of power and hypertrophy, it offers efficient, high-impact training sessions to drive both strength and size each week. Perfect for intermediate to advanced lifters looking to commit to a focused 4-day routine.

Titan’s Tetra Upper Lower workout 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

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Bent Over Row (Barbell)

Lat Pulldown

Seated Military Press (Barbell)

Bicep Curl (Barbell)

Skull Crusher

Upper body 1

Belt Squat

Back Extension (Weighted)

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Seated Calf Raise

Lower body 1

Incline Bench Press (Barbell)

Chest Fly (Dumbbell)

Seated Row (Cable)

Single Arm Row (Dumbbell)

Lateral Raise (Dumbbell)

Incline Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Upper body 2

Goblet Squat

Lunge (Barbell)

Leg Extension

Standing Calf Raise

Lower body 2

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