Upper
4 exercises- 1Bench press3 × 6–8
- 2Lat pulldown3 × 8–10
- 3Overhead press3 × 8–10
- 4Cable row3 × 8–12
Lower
4 exercises- 1Back squat3 × 5–8
- 2Romanian deadlift3 × 6–10
- 3Leg curl3 × 10–15
- 4Calf raise3 × 10–15
← Workout library4 days / week · Intermediate
Upper Lower Workout
Two upper and two lower sessions balance training frequency, recovery, and exercise variety.
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Track this workoutA template, not a commandment.
Choose loads that leave the intended reps in reserve, keep technique consistent, and adjust exercise selection around equipment, comfort, and recovery.