Upper Lower

Transform your physique with the Upper Lower program, a comprehensive 12-week training plan designed for those ready to push their limits. This 4-day split focuses on alternating upper and lower body workouts, incorporating a mix of free weights and machines to build strength and muscle. Each session is crafted to target key muscle groups with exercises like Incline Bench Press and Squats, ensuring balanced development. Get ready to elevate your training and achieve your fitness goals with structured intensity and progressive overload!

Transform your strength and physique with the Upper Lower program, designed for those ready to commit to a 12-week journey. This balanced 4-day split focuses on maximizing muscle growth and enhancing overall performance by alternating between upper and lower body workouts. Each session is crafted to challenge you, ensuring progressive overload while allowing for ample recovery. Get ready to build strength and sculpt your body with a structured approach that fits seamlessly into your routine!
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Week 5

Week 6

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Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Dumbbell)

Seated Wide-Grip Row (Cable)

Chest Press (Machine)

Seated Military Press (Smith Machine)

One Arm Lateral Raise (Dumbbell)

Skull Crusher (Barbell)

Bicep Curl (Dumbbell)

Leg Curl

Squat (Barbell)

Back Extension (Weighted)

Leg Press

Hip Adductor (Machine)

Leg Extension

Abs Crunch (Machine)

Calf Raise (Machine)

Wide Grip Lat Pulldown

Standing Pullover (Cable)

Chest Fly (Cable)

Reverse Pec Deck

Lateral Raise (Machine)

Preacher Curl

Tricep Extension (Cable)

Romanian Deadlift (Dumbbell)

Leg Press (45 Degrees)

Seated Hamstring Curl

Split Squat (Smith Machine)

Tibialis Curl

Pull-Up (Weighted)

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