Transform your physique with the Paul Ring Upper/Lower program, a comprehensive 12-week training plan designed for serious lifters. Committing just four days a week, you'll alternate between upper and lower body workouts that incorporate a mix of compound lifts, isolation exercises, and cardio to maximize strength and endurance. With detailed guidance on each exercise, including video demonstrations, you’ll build muscle and improve your overall fitness while keeping your workouts fresh and engaging. Get ready to push your limits and achieve the results you’ve been striving for!

Paul Ring Upper/Lower

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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

Romanian Deadlift (Barbell)

Leg Extension

Cardio (Zone 2)

Lower A

Lying Leg Curl

Reaching Situp

Lower B

Upper A

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