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

Strength Upper/Lower 5-Day (Bands, Intermediate)

StrengthIntermediate5 days / weekBands8 weeks50 min sessionsUpper / lower

Two heavy compound lifts at five sets of five open every session, then focused accessory and core work. 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 load each week while holding every rep. 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

chestlatsshouldersabdominals

Hand Release Push-Up5 x 5
Band Row5 x 5
Standing Band Chest Press3 x 10-12
Band Pull Apart3 x 10-12
Crunches3 x 15-20

Session 2

Lower A

quadricepshamstringsglutescalves

6 exercises · full detail in the app

Session 3

Upper B

shouldersmiddle backchestabdominals

4 exercises · full detail in the app

Session 4

Lower B

glutesquadricepshamstringscalves

6 exercises · full detail in the app

Session 5

Upper C

ShouldersBackChestArmsCore

4 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 Strength 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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