Programs
Upper Lower
Beginner Upper Lower — 4-Day, 8 Weeks (Barbell)
A 8-week, 4-day-per-week upper lower designed for beginner lifters. Goal: balanced strength and hypertrophy. Every movement in this program comes from the CoreRise exercise library so form guidance and cues are one click away.
Weeks
8
Days/wk
4
Level
Beginner
Kit
Full Gym
Upper 1
6 exercises| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 3 | 6–10 |
| Bent-Over Barbell Row | 3 | 6–10 |
| Overhead Press | 3 | 6–10 |
| Lat Pulldown | 2 | 10–15 |
| Barbell Curl | 2 | 10–15 |
| Cable Tricep Pushdown | 2 | 10–15 |
Lower 1
6 exercises| Exercise | Sets | Reps |
|---|---|---|
| Back Squat | 3 | 6–10 |
| Romanian Deadlift | 3 | 6–10 |
| Walking Lunge | 3 | 6–10 |
| Lying Leg Curl | 2 | 10–15 |
| Standing Calf Raise | 2 | 10–15 |
| Hanging Knee Raise | 3 | 8–15 (or 30–60 sec) |
Upper 1
6 exercises| Exercise | Sets | Reps |
|---|---|---|
| Incline Dumbbell Press | 3 | 6–10 |
| Chest-Supported Row | 3 | 6–10 |
| Dumbbell Shoulder Press | 3 | 6–10 |
| Face Pull | 2 | 10–15 |
| Hammer Curl | 2 | 10–15 |
| Skull Crusher | 2 | 10–15 |
Lower 1
6 exercises| Exercise | Sets | Reps |
|---|---|---|
| Front Squat | 3 | 6–10 |
| Hip Thrust | 3 | 6–10 |
| Bulgarian Split Squat | 3 | 6–10 |
| Leg Extension | 2 | 10–15 |
| Seated Calf Raise | 2 | 10–15 |
| Cable Crunch | 3 | 8–15 (or 30–60 sec) |
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