4x week Upper/Lower (1) (1) (1)

Transform your strength training routine with this 4-week Upper/Lower program, designed for four days a week of focused workouts. Each session combines essential compound lifts like the Bench Press and Lat Pulldown with targeted accessory movements to build muscle and enhance overall strength. Expect a balanced approach that emphasizes both upper and lower body development, ensuring you achieve well-rounded results. Get ready to push your limits and unlock your potential in the gym!

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Week 1

Week 2

Week 3

Week 4

Bench Press (Paused)

Lat Pulldown

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Hammer Curl

V-Handle Tricep Pushdown (Cable)

Bench Press (Dumbbell)

Shoulder Press (Plate Loaded)

Chest Supported Row (Machine)

Incline Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Lateral Raise (Cable)

High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Walking Lunge (Dumbbell)

Hip Abductor (Machine)

Hip Adductor (Machine)

Calf Raise (Machine)

Hanging Toes To Bar

Squat (Paused)

Back Extension

Preacher Curl (EZ Bar)

Bulgarian Split Squat (Dumbbell)

Abs Crunch (Machine)

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