12 Week Upper/Lower

This is a 4-day, 12-week high-intensity, low-volume upper/lower body split. This program was designed around the use of your favorite gym equipment and machines, allowing you to choose which machines you want to use for many exercises. It also includes specific exercises to ensure a twice-per-week training frequency for every movement. This program uses RPE to gauge intensity, allowing you to train more effectively. An RPE scale and explanation are included in the program’s introduction to help guide you.