Build your entire body without overcomplicating your training.

The Beginner Upper/Lower Focus Program gives you a straightforward 12-week structure for building strength and muscle while giving your body the recovery time it needs to adapt.

Instead of training everything at once, workouts alternate between upper-body and lower-body training days. This allows you to focus your effort on specific muscle groups during each session while giving the opposite half of your body time to recover.

For newer lifters, it’s an approachable way to learn structured strength training, develop confidence with fundamental movements, and build a balanced foundation from head to toe.

THE BREAKDOWN

Phase 1 / Weeks 1–4

Phase 2 / Weeks 5–8

Phase 3 / Weeks 9–12

Follow the calendar. Learn the movements. Track your progress. Build week after week.

Have fun, stay safe, and WORK!