MY UPPER/LOWER PROGRAM

Transform your training with the MY UPPER/LOWER PROGRAM, a comprehensive 4-week plan designed to build strength and muscle through a balanced upper and lower body split. Committing to just 4 days a week, you'll engage in a variety of exercises, including dumbbell presses, squats, and cable rows, ensuring a full-body workout that targets all major muscle groups. This program is perfect for lifters looking to enhance their performance and achieve noticeable results in just a month. Get ready to elevate your fitness journey!

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Week 1

Week 2

Week 3

Week 4

Bench Press (Dumbbell)

Seated Row (Cable)

Incline Bench Press (Dumbbell)

Lat Pulldown (Neutral Grip)

Single Arm Tricep Extension (Cable)

Bicep Curl (Cable)

UPPER 1 

Lateral Raise (Cable)

Squat (Barbell)

Lying Leg Curl

Leg Extension

Seated Calf Raise

LOWER 1 

Seated Overhead Press (Dumbbell)

Dumbbell Row

Incline Curl (Dumbbell)

Incline Tricep Extension (Dumbbell)

Chest Fly (Cable)

Standing Pullover (Cable)

UPPER 2 

Hack Squat

Leg Curl

Standing Calf Raise

LOWER 2 

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