# Upper Lower Power

Alternating strength sessions to maximize hypertrophy and strength gains.

## Upper Body Strength

You'll hammer your chest, back, and shoulders with a satisfying mix of barbell strength and bodyweight work — leaving you feeling powerful and pumped from top to bottom.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 12 Shoulder Warm-up - Resistance Band
- 1 × 10 Shoulder Roll
- 1 × 30s Dead Hang

### Main Workout

- 3 × 8 Bench Press - Barbell
- 3 × 8 Row (Bent-Over) - Barbell
- 3 × 8 Overhead Press - Barbell
- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Dip Progression _(progression — pick your level)_
- **Superset · 3 rounds**
  - 12 Face Pull - Cable
  - 12 Lateral Raise - Dumbbell

### Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Chest Wall Stretch
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Biceps Stretch


## Lower Body Focus

You'll build serious leg and glute strength from the ground up — heavy pulls, single-leg control, and rock-solid core work all in one focused session.

### Warm-up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Hip Circle
- 1 × 8 Squat (Sky Reach)
- 1 × 10 Glute Bridge
- 1 × 6 Inchworm

### Main Workout

- 3 × 5 Deadlift - Trap Bar
- 3 × 6 Squat - Barbell
- 3 × 8 Bulgarian Split Squat - Dumbbell
- 3 × 6 Nordic Hamstring Curl
- **Superset · 3 rounds**
  - Anti-Extension Progression
  - 30s Side Plank

### Cool Down

- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Quad Stretch
- 1 × 45s Half Pigeon
- 1 × 40s Butterfly Stretch
- 1 × 40s Reclined Twist