New entry (Upper _Lower)

Program Description

The purpose of this 12‑week Upper/Lower split workout program is to promote balanced hypertrophy and strength gains by dividing training sessions into dedicated upper‑body and lower‑body days, with a particular emphasis on maximizing lower‑limb development. By isolating muscle groups across four weekly workouts, the program allows for sufficient training volume and recovery, thereby optimizing the anabolic environment needed for muscle fiber growth. Specifically, targeted exercise selection—such as heavy compound movements (e.g., back squats, Romanian deadlifts) and complementary isolation work (e.g., leg extensions, seated calf raises)—combined with progressive overload protocols (e.g., incremental increases in load, volume, or time under tension) aims to stimulate the quads, hamstrings, glutes, and calves more effectively. In doing so, this program seeks not only to increase overall leg circumference and muscular definition but also to improve functional lower‑body strength and injury resistance, supporting both athletic performance and everyday movement quality.

Program Overview