Programs / General Fitness Upper/Lower 5-Day (Bands, Intermediate)

General Fitness Upper/Lower 5-Day (Bands, Intermediate)

General fitnessIntermediate5 days / weekBands8 weeks45 min sessionsUpper / lower

Simple, balanced sessions. Compound lifts first, accessories after, core to close. Show up, log your sets, repeat. Built by real trainers to run in about fifty focused minutes. Warm up with intent, run every set as written, log it, and leave.

Progression: Add a rep or a small load each week. Keep form strict. Rest as written; the timing is part of the work. Week 5 is a deload: same movements, two thirds of the sets, leave two reps in the tank.

Written by a working trainer. In the app, every session is editable: swap exercises, change days, and log every set.

Inside the week

Session 1 · Upper A

chestlatsshoulderstricepsbicepsshoulderstricepsshouldersabdominals

Prone Y-T-W3 x 10-12
Hand Release Push-Up3 x 10-12
Band Row3 x 10-12
Standing Band Chest Press3 x 10-12
Band Pull Apart3 x 10-12
Speed Band Overhead Triceps3 x 10-12
Crunches3 x 15-20

Session 2

Lower A

quadricepshamstringsglutesquadricepshamstringsglutesquadricepshamstringscalves

7 exercises · full detail in the app

Session 3

Upper B

shouldersmiddle backchestbicepstricepschesttricepschestabdominals

8 exercises · full detail in the app

Session 4

Lower B

glutesquadricepshamstringsglutesquadricepshamstringsglutesquadricepscalves

7 exercises · full detail in the app

Session 5

Upper C

ShouldersBackChestArmsCore

5 exercises · full detail in the app

The full week, week to week progression, and the set by set log live in the Spec Fitness app.

Run General Fitness Upper/Lower 5-Day (Bands, Intermediate) with every set logged.

7 day free trial, $25 a month. Tune any session to fit your week.

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