UP LW PRIMAL

**UP LW PRIMAL** is a dynamic 4-week program designed to maximize strength and muscle gains through a balanced combination of upper and lower body workouts. With 12 training sessions each week, you'll engage in a variety of compound and isolation exercises, including barbell and dumbbell movements, to build muscle and enhance your overall fitness. Each workout is structured to challenge you with progressive intensity, ensuring you stay motivated and see results. Get ready to unleash your primal strength and transform your physique!

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Barbell Row

Lat Pulldown

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

French Press

Bicep Curl (Cable)

Upper 1

Squat (Barbell)

Leg Extension

Sumo Deadlift (Barbell)

Leg Curl

Hip Adductor (Machine)

Standing Calf Raise

Lower 1

Chin-Up (Bodyweight)

Cable Crossover

Reverse Pec Deck

Dip (Bodyweight)

Tricep Rope Push Down (Cable)

Hammer Curl (Cable)

Upper 2

Deadlift (Barbell)

Stiff Leg Deadlift

Bulgarian Split Squat (Barbell)

Leg Press (45 Degrees)

Hip Abductor (Machine)

Seated Calf Raise

Lower 2

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