Program
12-Week Upper/Lower for beginners
Build strength and muscle with this structured strength training program.
This program is designed to help you get stronger step by step while building consistency, confidence, and proper lifting technique. The workouts combine compound movements with accessory exercises to help you build muscle, improve overall strength, and develop a balanced physique.
In the first few weeks, you can expect to improve your technique, feel stronger, and become more comfortable with the exercises. With steady progression over time, you’ll continue building strength and muscle while improving overall fitness.
Example Week:
Monday: Upper Body 1
Tuesday: Lower Body 1 + Abs
Wednesday: Rest
Thursday: Upper Body 2
Friday: Lower Body 2 + Abs
Saturday: Rest
Sunday: Rest
Monday: Upper Body 1
Tuesday: Lower Body 1 + Abs
Wednesday: Rest
Thursday: Upper Body 2
Friday: Lower Body 2 + Abs
Saturday: Rest
Sunday: Rest
Upper Body 1
bench press
3 sets - 8-10 reps
pulldown
3 sets - 8-10 reps
Lever Seated Row
3 sets - 8-10 reps
Seated Shoulder Press
2 sets - 8-10 reps
dumbbell biceps curl
2 sets - 10-12 reps
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Triceps Pushdown
2 sets - 10-12 reps
Lower Body 1 + abs
full squat
3 sets - 8-10 reps
romanian deadlift
3 sets - 8-10 reps
_Thighs_small.png)
Lever Seated Leg Press
3 sets - 10-12 reps
Lever Standing Calf Raise
3 sets - 12-15 reps
Cable Kneeling Crunch
3 sets - 12-15 reps
Upper Body 2
Incline Bench Press
3 sets - 8-10 reps
Straight Back Seated Row
3 sets - 8-10 reps
Lateral Raise
3 sets - 12-15 reps
pull-up
3 sets - 6-8 reps
Hammer Curl
2 sets - 10-12 reps
Dumbbell Lying Triceps Extension
2 sets - 10-12 reps
Lower Body 2 + Abs
Deadlift
3 sets - 5-6 reps
Lever Seated Leg Press
3 sets - 10-12 reps
Dumbbell Walking Lunges
3 sets - 10 reps
_Calf_small.png)
Lever Seated Calf Raise
2 sets - 12-15 reps
Cable Kneeling Crunch
3 sets - 12-15 reps
Workouts in program
Upper Body 1
6 Exercises
Lower Body 1 + abs
5 Exercises
Upper Body 2
6 Exercises
Lower Body 2 + Abs
5 Exercises