Ascended upper lower

Unlock your strength with the **Ascended Upper Lower** program, a comprehensive 12-week training plan designed for those ready to elevate their fitness game. Comprising four workouts each week, this program strategically alternates between upper and lower body sessions, ensuring balanced muscle development and optimal recovery. You'll engage in a variety of exercises, including barbell bench presses, box squats, and bodyweight dips, tailored to challenge your limits and enhance your performance. Perfect for garage gym enthusiasts, this program is your pathway to building strength and achieving your fitness goals.

This program is designed for my frozen garage gym. Repetitive and simple, but my favorite for long term gains.j

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Standing Calf Raise

Box Squat (Barbell)

Romanian Deadlift (Barbell)

Decline Sit Up (Weighted)

Lower 1

Deadlift (Barbell)

Lower 2

Bench Press (Barbell)

Meadow Row

Lateral Raise (Dumbbell)

Upper 1

Decline Bench Press (Barbell)

Incline Bench Press (Barbell)

Rear Delt Row

Chin-Up (Bodyweight)

Hammer Curl (Dumbbell)

Upper 2

1 reviews for Ascended upper lower