# UL 4x

Upper Lower 4x a week

Focus on simplicity

## Upper A

Bench Press (Incline) · Pull-Up (Weighted) · Overhead Press (Standing) · Cable Row (Seated) · Lateral Raise (Standing) · Triceps Extension · Preacher Curl

### Workout

- 3 × 6-10 Bench Press - Barbell
- 3 × 6-10 Pull-Up (Weighted)
- 2 × 8-12 Overhead Press (Standing) - Barbell
- 2 × 8-12 Cable Row (Seated) - Cable
- 2 × 8-12 Lateral Raise (Standing) - Cable
- 3 × 8-12 Triceps Extension - Cable Rope
- 3 × 8-12 Preacher Curl - Machine


## Lower A

Back Squat · Deadlift (Romanian) · Leg Extension · Leg Curl · Calf Raise · Crunch · Pallof Press

### Workout

- 3 × 6-10 Back Squat - Barbell
- 3 × 6-10 Deadlift (Romanian) - Barbell
- 2 × 8-12 Leg Extension - Machine
- 2 × 8-12 Leg Curl - Machine
- 2 × 8-12 Calf Raise - Machine
- 3 × 8-12 Crunch - Cable
- 2 × 8-12 Pallof Press - Cable


## Upper B

T-Bar Row · Dip (Parallel Bar, Weighted) · Lat Pulldown (Wide-Grip) · Overhead Press (Standing) · Lateral Raise · Hammer Curl · Triceps Extension (Standing, Overhead)

### Workout

- 3 × 6-10 T-Bar Row - Barbell
- 3 × 6-10 Dip (Parallel Bar, Weighted)
- 2 × 8-12 Lat Pulldown (Wide-Grip) - Cable
- 2 × 8-12 Bench Press (Incline) - Dumbbell
- 2 × 8-12 Lateral Raise - Dumbbell
- 3 × 8-12 Hammer Curl - Cable Rope
- 3 × 8-12 Triceps Extension (Standing, Overhead) - Cable


## Lower B

Deadlift (Romanian) · Walking Lunge · unilateral leg curl · Leg Extension · Calf Raise (Standing) · Leg Raise (Hanging, Straight) · Plank

### Workout

- 3 × 6-10 Deadlift (Romanian) - Dumbbell
- 3 × 6-10 Walking Lunge - Dumbbell
- 2 × 8-12 unilateral leg curl
- 2 × 8-12 Leg Extension - Machine
- 2 × 8-12 Calf Raise (Standing) - Machine
- 3 × 8-12 Leg Raise (Hanging, Straight)
- 2 × 30-60s Plank