Kaip's Upper/Lower

Transform your strength and endurance with Kaip's Upper/Lower program, a comprehensive 12-week training plan designed for dedicated lifters. With workouts scheduled seven days a week, you'll alternate between upper and lower body sessions, ensuring balanced muscle development and optimal recovery. This program incorporates a variety of machines and free weights, targeting all major muscle groups while integrating cardio sessions to enhance your overall fitness. Get ready to build strength, improve endurance, and achieve your fitness goals with precision and consistency!

Transform your strength and physique with the Upper/Lower program, a 12-week training plan designed for those ready to commit to a 4-day workout schedule. This program format is Monday: Upper, Tuesday: Lower, Wednesday: Rest/Walk, Thursday: Upper, Friday: Rest/Walk, Saturday: Lower, Sunday: Rest/Walk. This is designed as a base template of exercises I enjoy doing. You can always substitute exercises. The goal is progressive overload each week, either slightly increasing reps or weight.

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Week 12

Walk

Chest Press (Machine)

Lat Pulldown (Neutral Grip)

Incline Bench Press (Smith Machine)

Chest Supported Row (Machine)

Chest Fly (Machine)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Leg Extension

Leg Curl

Hack Squat

Standing Calf Raise

Good Morning

High Row

Incline Chest Press (Machine)

Pendlay Row

Rear Delt Fly (Machine)

Incline Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Romanian Deadlift (Barbell)

Pendulum Squat

Hip Adductor (Machine)

Hip Abductor (Machine)

Bayesian Curl

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