upper lower march 2026

Get ready to elevate your training with the Upper Lower December 2025 program! Over the course of two weeks, this four-day split will help you build strength and muscle by focusing on both upper and lower body workouts. Each session is designed to maximize your gains, ensuring you hit all major muscle groups effectively. Perfect for those looking to enhance their lifting routine, this program will keep you motivated and on track to achieve your fitness goals.

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Week 1

Week 2

Horizontal Kelso Shrug

Vertical Kelso Shrug

Reverse Lunge (Bodyweight)

Romanian Deadlift (Barbell)

Good Morning

Suitcase Deadlift

Hip Thrust (Barbell)

Farmer's Walk (Weighted)

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