Upper / Lower

Upper. Lower. Rest. Repeat.

The classic 4-day rhythm: two upper-body days and two lower-body days a week — every muscle trained twice — with two weekly schedules (Paired Days or Spread Out) so it fits any calendar. Upper days pair presses with rows and finish with arms; lower days mix leg press, lunges, hinges and core finishers like the wood chopper. Rep Range Guide system up front, REP ZONES on every page, 5–7 minute described cool-downs, and detailed written coaching cues and target muscles for all 20 exercises and 14 stretches. Full gym, 45–60 minutes a session. Finisher's reward inside: TIMELINE10.

Disclaimer: This program is general fitness education, not medical advice, and does not replace professional guidance. Check with your doctor or another qualified health professional before starting — especially if you have a heart condition, an injury, a medical condition, or you are pregnant. Train at your own pace, use good form, and stop right away if you feel pain, dizziness, or anything that doesn't feel right. By purchasing and using this program, you accept that you are exercising voluntarily and at your own risk, and that The Fitness Timeline is not legally liable or responsible for any injury that may occur while training with a program purchased from The Fitness Timeline.