Intermediate4 days / week50-70 min sessions21 exercises
Upper / Lower
Balanced strength
Alternate an upper-body day with a lower-body day. Each session uses different exercises, so you get four distinct workouts with plenty of recovery between muscle groups.
Session progress
0 / 21 exercises
01
Upper A
- Sets
- 4
- Reps
- 6-8
- Rest
- 120s
- Sets
- 4
- Reps
- 8
- Rest
- 120s
- Sets
- 3
- Reps
- 8
- Rest
- 90s
- Sets
- 3
- Reps
- 10
- Rest
- 90s
- Sets
- 3
- Reps
- 10-12
- Rest
- 60s
02
Lower A
- Sets
- 4
- Reps
- 6-8
- Rest
- 120s
- Sets
- 3
- Reps
- 8-10
- Rest
- 120s
- Sets
- 3
- Reps
- 10 per leg
- Rest
- 90s
- Sets
- 4
- Reps
- 15
- Rest
- 60s
- Sets
- 3
- Reps
- 45s hold
- Rest
- 60s
03
Upper B
- Sets
- 4
- Reps
- 8-10
- Rest
- 90s
- Sets
- 4
- Reps
- 6-10
- Rest
- 120s
- Sets
- 3
- Reps
- 15
- Rest
- 60s
- Sets
- 3
- Reps
- 15
- Rest
- 60s
- Sets
- 3
- Reps
- 10-12
- Rest
- 60s
- Sets
- 3
- Reps
- 8-12
- Rest
- 60s
04
Lower B
- Sets
- 3
- Reps
- 5
- Rest
- 150s
- Sets
- 3
- Reps
- 10-12
- Rest
- 90s
- Sets
- 3
- Reps
- 10
- Rest
- 90s
- Sets
- 4
- Reps
- 15-20
- Rest
- 60s
- Sets
- 3
- Reps
- 8
- Rest
- 60s