Upper/Lower Workout
![rock doing dumbbell lat pull](assets/images/goldgym-rock-upper.png)
"The Upper and Lower Body workout builds a balanced physique, symbolizing personal growth and excellence."
Why this programme?
The Upper/Lower workout routine caters to all fitness levels, encompassing compound exercises that target multiple muscle groups. It fosters balanced muscle growth and functional strength, making it suitable for beginners and advanced individuals alike.
"Embracing progressive overload and a well-structured routine, the Upper/Lower workout ensures constant growth without stagnation. It's an ideal choice for those in pursuit of a versatile, long-term fitness solution that guarantees well-rounded progress and avoids plateaus."
Monday (Upper Body) | |
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Exercise | Sets & Reps |
Warm-Up: |
Light cardio (5-10 min) |
Bench Press: | 3 sets x 8 reps |
Pull-Ups: | 3 sets x 8 reps |
Barbell Rows: | 3 sets x 8 reps |
Overhead Press: | 3 sets x 8 reps |
Bicep Curls: | 3 sets x 8 reps |
Tricep Dips: | 3 sets x 8 reps |
Tuesday (Lower Body) | |
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Exercise | Sets & Reps |
Warm-Up: |
Light cardio (5-10 min) |
Squats: | 3 sets x 8 reps |
Deadlifts: | 3 sets x 8 reps |
Lunges: | 3 sets x 8 reps (each leg) |
Leg Curls: | 3 sets x 8 reps |
Calf Raises: | 3 sets x 8 reps |
Wednesday (Rest Day) | |
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Exercise | Sets & Reps |
Rest Day: | Active recovery |
Thursday (Upper Body) | |
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Exercise | Sets & Reps |
Warm-Up: |
Light cardio (5-10 min) |
Incline Bench Press: | 3 sets x 8 reps |
Pull-Ups (Wide Grip): | 3 sets x 8 reps |
Rows: | 3 sets x 8 reps |
Arnold Press: | 3 sets x 8 reps |
Hammer Curls: | 3 sets x 8 reps |
Tricep Pushdowns: | 3 sets x 8 reps |
Friday (Lower Body) | |
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Exercise | Sets & Reps |
Warm-Up: |
Light cardio (5-10 min) |
Front Squats: | 3 sets x 8 reps |
Romanian Deadlifts: | 3 sets x 8 reps |
Step-Ups: | 3 sets x 8 reps (each leg) |
Lunges: | 3 sets x 8 reps (each leg) |
Calf Raises: | 3 sets x 8 reps |
Saturday (Rest Day) | |
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Exercise | Sets & Reps |
Rest Day: | Active recovery |
Sunday (Rest Day) | |
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Exercise | Sets & Reps |
Rest Day: | Active recovery |