Upper / Lower | 12-Week Program

Four training days. Two repeatable workouts. Twelve weeks.

Follow Upper / Lower / Rest / Upper / Lower / Rest / Rest. Upper has 15 working sets and Lower has 8. Every exercise uses 4-8 reps.

Includes blocks for weeks 1-4, 5-8 and 9-12, with the same exercises, set counts and order throughout. Includes warm-up and progression guidance plus a 12-week check-in log.

9-page PDF. One-time digital download. General adult training template. No custom coaching or automatic app unlock included. Results vary.