Isak's upper lower splitt

This program is designed specifically for
women who want to build a strong
balanced, and feminine physique. By
following an effective upper-lower training
split, you'll develop lean muscle, enhance
your curves, and improve overall strength
without the bulky look


With a strategic mix of compound
movements, isolation exercises, and
progressive overload, this program targets
key areas like glutes, legs, shoulders, and
arms-helping you achieve a toned and
sculpted figure. Whether you're a beginner
or experienced lifter, this plan is adaptable
empowering, and designed to make you feel
strong, confident, and unstoppable

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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

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Hip Thrust (Machine)

Lying Leg Curl

Standing Calf Raise

Sumo Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Barbell)

Leg Press

Leg Extension

Pull-Up (Band)

Bench Press (Dumbbell)

Seated Row (Cable)

Arnold Press

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Shoulder Press (Machine)

Lat Pulldown

Dip (Assisted)

Concentration Curl

Chest Press (Machine)

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