4x upper/lower

Unlock your strength with the 4x Upper/Lower program, a comprehensive 8-week training plan designed for serious lifters. With four sessions per week, you'll alternate between upper and lower body workouts, focusing on compound and isolation movements to build muscle and enhance overall fitness. Each session targets key muscle groups, ensuring balanced development and optimal recovery. Get ready to push your limits and transform your physique with this structured and effective program!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Smith Machine)

Chest Fly (Cable)

T-Bar Row

High Row

Seated Shoulder Press (Dumbbell)

One Arm Lateral Raise (Cable)

Single Arm Rear Delt Cable Fly

Tricep Extension (Cable)

Tricep Extension (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Hammer Curl

Reverse Wrist Curl (Dumbbell)

Upper 1

Bench Press (Dumbbell)

Chest Press (Machine)

Lat Pulldown (Neutral Grip)

Seated Wide-Grip Row (Cable)

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Seated Dip (Machine)

Overhead Tricep Extension (Cable)

Face Away Cable Curl

Bicep Curl (EZ Bar)

Wrist Curls

Upper 2

Squat (Barbell)

Leg Press (45 Degrees)

Bulgarian Split Squat (Dumbbell)

Seated Hamstring Curl

Romanian Deadlift (Barbell)

Glute Kickback

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Cable Crunch

Smith Machine Shrug

Lower 2

Leg Extension

Romanian Deadlift (Dumbbell)

Ab Wheel

Single Leg Calf Raise

Lower 1

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