Who is this program for?
If you’re looking for a 4 day per week training program, this is for you. The best way to hit each muscle group twice per week is an upper/lower training split.
Designed to give you a balance of strength and size, you will follow a cycle of Upper then Lower Strength sessions, followed by Upper and Lower Hypertrophy sessions.
At the end of the program you will feel stronger, and see more muscle definition.
The Upper / Lower program is suitable if you’re new to the gym, have been going to the gym for some time but not making progress, or just want a new and specific program to follow.
What's Included?
- Learn about how strength training works
- Understand the key parts of nutrition
- How to calculate your daily calorie target
- Why hydration is important
- The importance of rest & recovery
- Losing fat vs. gaining muscle
- How to set goals
- How to test or calculate you One Rep Max (1RM)
How does it work?
The Upper / Lower program includes sections to set short/medium/long term goals, track your body measurements, and personal records.
The program has 4 workouts per week for 12 weeks. Each workout is split into a warmup, the exercises for that day, cardio, and a post workout routine including stretching, reflecting and hydrating.
For each exercise the program shows how many sets to do, how many reps in each set, and the weight to use. The weight is shown as a % of your One Rep Max so it suitable for any strength level.
If you don't know your One Rep Max, the program includes instructions on how to calculate, you can always ask us for advice too.
The program will be available to download as soon as you complete the checkout process. A copy will also be emailed to you, simply open the PDF and follow the steps.
Workout programs are non-refundable.