Unleash your strength with this dynamic 1-week Upper/Lower workout program designed for four days of intense training. Each session targets major muscle groups, combining effective compound and isolation exercises like the Lat Pulldown, Incline Bench Press, and Bulgarian Split Squat. Whether you're looking to build muscle, increase endurance, or enhance overall fitness, this program provides a balanced approach to upper and lower body training. Get ready to challenge yourself and achieve your fitness goals!

Upper/lower

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Lat Pulldown

Incline Bench Press (Smith Machine)

Chest Fly (Machine)

Seated Row (Cable)

Lateral Raise (Cable)

Skull Crusher (Barbell)

Preacher Curl (Barbell)

Upper A

Lying Leg Curl

Hack Squat

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Decline Crunch (Weighted)

Russian Twist

Lower A

Seated Shoulder Press (Dumbbell)

Hip Thrust (Barbell)

Leg Extension

Single Leg Romanian Deadlift

Lower B + shoulders

Incline Cable Chest Press

Chest Supported Row (Machine)

Tricep Rope Push Down (Cable)

Incline Curl (Dumbbell)

Rear Delt Fly (Machine)

Upper B

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