New entry (Upper _Lower)

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

progressive overload: Gradually add weight or reps each week.


Chest Fly (Machine)

Bench Press (Barbell)

Incline Chest Press (Machine)

Dip (Bodyweight)

High Row

Underhand Lat Pulldown

Shoulder Press (Machine)

Rear Delt Fly (Cable)

One Arm Lateral Raise (Dumbbell)

Upper(Chest_Back_Delts)

Leg Curl

Squat (Barbell)

Bulgarian Split Squat (Barbell)

Leg Press (45 Degrees)

Hip Adductor (Machine)

Standing Calf Raise

Abs Crunch (Bodyweight)

Lower(quads_hamstrings)

Pull-Up (Weighted)

Bent Over Row (Barbell)

Shrug (Trap Bar)

Lat Pulldown

Seated Row (Cable)

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Upper(Back_Chest_Arms)

Front Squat (Barbell)

Stiff Leg Deadlift

Leg Extension

Lying Leg Curl

Single Leg Press

21s (EZ Bar)

Side Crunch (Cable)

Lower(Quads_Hamstrings_Calves)

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