Programs
Upper Lower
Intermediate Upper Lower Strength — 4-Day, 12 Weeks (Barbell)
A 12-week, 4-day-per-week upper lower designed for intermediate lifters. Goal: strength-focused hypertrophy. Every movement in this program comes from the CoreRise exercise library so form guidance and cues are one click away.
Weeks
12
Days/wk
4
Level
Intermediate
Kit
Full Gym
Upper 1
6 exercises| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 4 | 5–8 |
| Bent-Over Barbell Row | 4 | 5–8 |
| Overhead Press | 4 | 5–8 |
| Lat Pulldown | 3 | 10–12 |
| Barbell Curl | 3 | 10–12 |
| Cable Tricep Pushdown | 3 | 10–12 |
Lower 1
6 exercises| Exercise | Sets | Reps |
|---|---|---|
| Back Squat | 4 | 5–8 |
| Romanian Deadlift | 4 | 5–8 |
| Walking Lunge | 4 | 5–8 |
| Lying Leg Curl | 3 | 10–12 |
| Standing Calf Raise | 3 | 10–12 |
| Hanging Knee Raise | 3 | 8–15 (or 30–60 sec) |
Upper 1
6 exercises| Exercise | Sets | Reps |
|---|---|---|
| Incline Dumbbell Press | 4 | 5–8 |
| Chest-Supported Row | 4 | 5–8 |
| Dumbbell Shoulder Press | 4 | 5–8 |
| Face Pull | 3 | 10–12 |
| Hammer Curl | 3 | 10–12 |
| Skull Crusher | 3 | 10–12 |
Lower 1
6 exercises| Exercise | Sets | Reps |
|---|---|---|
| Front Squat | 4 | 5–8 |
| Hip Thrust | 4 | 5–8 |
| Bulgarian Split Squat | 4 | 5–8 |
| Leg Extension | 3 | 10–12 |
| Seated Calf Raise | 3 | 10–12 |
| Cable Crunch | 3 | 8–15 (or 30–60 sec) |
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