ULU 3 day

Transform your strength training with the Upper Lower 3/4 Day program, a comprehensive 8-week journey designed for those ready to elevate their fitness game. This four-day split focuses on maximizing muscle growth and strength through targeted upper and lower body workouts, utilizing a variety of equipment found in a full gym. Each session combines compound and isolation exercises to ensure balanced development, while adjustable rep ranges help you tailor the intensity to your level. Get ready to push your limits and achieve your fitness goals!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Leg Curl

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Hip Abductor (Machine)

Standing Calf Raise

Lower

Bench Press (Barbell)

Bent Over Row (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

Lateral Raise (Dumbbell)

Preacher Curl (EZ Bar)

Tricep Pushdown (Cable)

Upper A

Pull-Up (Weighted)

Chest Supported Row (Machine)

Seated Shoulder Press (Dumbbell)

Pec Deck (Machine)

Hammer Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Upper B

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