Upper / Lower
Four days that balance strength and size — heavy up top, heavy down low.
- Days/wk
- 4
- Level
- Intermediate
- Focus
- Balanced
Upper A
5 exercises- Bench Press4 × 6–8
- Lat Pulldown4 × 8–10
- Overhead Press3 × 8–10
- Seated Cable Row3 × 10–12
- Bicep Curl3 × 10–12
Lower A
4 exercises- Back Squat4 × 6–8
- Romanian Deadlift3 × 8–10
- Leg Press3 × 10–12
- Leg Curl3 × 12–15
Upper B
5 exercises- Overhead Press4 × 6–8
- Pull Up4 × 6–10
- Bench Press3 × 8–10
- Face Pull3 × 15–20
- Tricep Pushdown3 × 10–12
Lower B
4 exercises- Deadlift4 × 5
- Back Squat3 × 8–10
- Leg Press3 × 12–15
- Leg Curl3 × 12–15
Ready to run it?
Add it to Bikkel.
Drop Upper / Lower into your logbook and every set is waiting for you the next time you walk in.