Experience balanced strength and muscle growth with Isa's Upper Lower program, a comprehensive 12-week plan designed for four training days each week. This program strategically alternates between upper and lower body workouts, incorporating a mix of compound and isolation exercises to maximize your gains. With a focus on progressive overload, you'll tackle everything from seated hamstring curls to incline bench presses, ensuring every muscle group gets the attention it deserves. Whether you're looking to build strength, improve endurance, or enhance your physique, this program is your roadmap to success.

Advanced/intermediate program for my little uwu miimeow kitten

Isa's upper lower

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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

Seated Hamstring Curl

Split Squat (Smith Machine)

Leg Extension

Glute Kickback (Cable)

Hip Abductor (Machine)

Hip Adductor (Machine)

Lower 1

Incline Bench Press (Smith Machine)

Chest Supported Row (Machine)

Upper 1

Bench Press (Barbell)

Lat Pulldown (Single Arm)

Chest Press (Machine)

Partial Chin-Up

Lateral Raise (Cable)

Incline Curl (Dumbbell)

Standing Pullover (Cable)

Upper 2

Hip Thrust (Barbell)

Step-Up (Weighted)

Single Leg Romanian Deadlift

Back Extension

Lower 2

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