Upper & Lower

Upper and Lower is a program that follows a four-day working split. It splits your training into two categories, Upper body workout days and lower-body workout days. The aim is to target muscle groups such as the chest, back, arms and shoulders in one day. Then target quads, glutes, hamstrings and calves on another day. To give the most amount of effort in each training session and to also allow for enough rest to let the muscle heal and recover ready for the next.

Workout Plan

With the Upper and Lower workout plan, the main focus each day is to work on strength as well as to target each muscle group to look as good as we can. All upper days are the same plan, as well as the lower days. These will be repeated over the week. On both days of the workout, the plan will focus on 2-3 Main compound movements, then followed by isolation movements. All exercises will target various muscles for a specific day. The workout plan for the upper and lower is found below.

All of our plans below have a youtube link to watch how to correctly perform these exercises. All videos have been checked and approved by our qualified personal trainers who have provided our plans below. If you have any questions, please contact us.

Upper Workout

This is the first day of the workout plan. Below is our Upper day plan. All our plans bellow are not set in concrete but a recommendations to follow. For our more experienced users, we recommend adding an extra working set to each exercise. Or shortening the rest period.

Exercise Sets Reps Rest
Bench Press 2 8 3 Mins
Chest Supported Rows 3 8 2 Mins
Seated Arnold Press 2 15 3 Mins
Straight Arm Pullover 2 12-15 2 Mins
Low To High Cable Flys 2 20 2 Mins
Tricep Dips 2 12-15 2 Mins
Cable Side Raises 2 12-15 2 Mins
Dumbbell Curls 3 12-15 2 Mins

Lower Workout

Exercise Sets Reps Rest
Smith Tempo Squats 2 8 2-3 Mins
Romanian Deadlift 2 8 2-3 Mins
Barbell Hip Thrusts 2 12 2-3 Mins
Leg Extentions 3 12 2 Mins
Leg Curls 3 12 2 Mins
Glute Cable Pull Through 3 12 2 Mins
Calf Raises 3 12 2 Mins

Complete both days, followed by a rest day, then repeat the cycle.