Programs / Strength Upper/Lower (Full Gym, Beginner)

Strength Upper/Lower (Full Gym, Beginner)

StrengthBeginner4 days / weekFull gym8 weeks45 min sessionsUpper / lower

Two compound lifts at three 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 forty five 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

chestlatsshoulderstricepsbicepsabdominals

Flat Barbell Bench Press3 x 5
Band-Assisted Pronated-Grip Pull-Up3 x 5
Alternating Deltoid Raise3 x 10-12
Cable Rope Overhead Triceps Extension3 x 10-12

Session 2

Lower A

quadricepshamstringsglutesquadricepshamstringscalves

5 exercises · full detail in the app

Session 3

Upper B

shouldersmiddle backchestbicepstricepsabdominals

5 exercises · full detail in the app

Session 4

Lower B

glutesquadricepshamstringsglutesquadricepscalves

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 Strength Upper/Lower (Full Gym, Beginner) with every set logged.

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

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