Upper Body Builder with Leg Boost

The “Upper Body Builder with Leg Boost” is a 12-week fitness routine designed to maximize upper body hypertrophy while incorporating essential leg exercises for balanced development. Perfect for beginners with 6-8 months of fitness experience, this 3-day-per-week program seamlessly integrates upper body and leg workouts within each session, ensuring comprehensive muscle growth without an extensive focus on leg training. The program is structured in three phases—building foundation, progressive overload, and peak phase—each lasting four weeks to progressively challenge and enhance your strength and muscle definition. With up to 90 minutes per session, this routine is ideal for those committed to sculpting a stronger, well-defined upper body while maintaining overall fitness.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Squat (Barbell)

Overhead Press (Dumbbell)

Leg Press

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Dip (Bodyweight)

Deadlift (Barbell)

Lat Pulldown

Bulgarian Split Squat (Bodyweight)

Bent Over Row (Dumbbell)

Leg Curl

Seated Row (Cable)

Bicep Curl (Dumbbell)

Leg Extension

Bent Over Row (Barbell)

Overhead Press (Barbell)

Seated Calf Raise

Bicep Curl (Barbell)

Tricep Rope Push Down (Cable)

Face Pull

1 reviews for Upper Body Builder with Leg Boost