Programs / Strength Upper/Lower (Full Gym, Intermediate)
Strength Upper/Lower (Full Gym, Intermediate)
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
chestlatsshouldersabdominals
- Around The Worlds2 x 10-12
- Flat Barbell Bench Press5 x 5
- Bent Over Barbell Row5 x 5
- Incline Dumbbell Press2 x 10-12
- Dumbbell Lying One-Arm Rear Lateral Raise2 x 10-12
- Bent-Arm Barbell Pullover2 x 10-12
- Crunches2 x 15-20
Lower A
quadricepshamstringsglutescalves
4 exercises · full detail in the app
Upper B
shouldersmiddle backchestabdominals
5 exercises · full detail in the app
Lower B
glutesquadricepshamstringscalves
6 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, Intermediate) with every set logged.
7 day free trial, $25 a month. Tune any session to fit your week.
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