Upper/Lower

Faze Three Fitness: Upper/Lower 8-Week Strength Training Program (4 Days Per Week)

An 8-week structured training plan designed to help you build muscle, increase strength, and improve overall athletic performance using a balanced upper/lower body split. This program strategically incorporates progressive overload, compound lifts, hypertrophy work, and functional training to maximize results while ensuring proper recovery.

With just four training days per week, this plan is perfect for those looking to increase muscle definition, improve strength, and build a powerful, well-balanced physique.

What to Expect:

• Upper & Lower Body Focus: Strengthen your entire body with dedicated upper and lower training days for balanced muscle growth and power development.
• Progressive Strength Training: Workouts advance every four weeks with increasing intensity, reps, and resistance to maximize gains and avoid plateaus.
• Athlete-Tested Lifts & Movements: Focus on compound exercises like squats, deadlifts, bench presses, pull-ups, and lunges to develop functional strength and power.
• Gym or Home Friendly: Modify workouts based on available equipment for home or gym training.

Program Structure:

• Day 1: Upper Body Strength (Bench, Rows, Overhead Press, Pull-Ups, Core Work)
• Day 2: Lower Body Strength (Squats, Deadlifts, Lunges, Step-Ups, Core Stability)
• Day 3: Upper Body Hypertrophy (Muscle-Building Reps, Isolation Movements, Explosive Work)
• Day 4: Lower Body Power & Endurance (Single-Leg Work, Plyometrics, Conditioning)

This 12-week transformation plan is designed to help you build a stronger, more athletic body with structured workouts that optimize muscle growth, strength, and endurance. Whether you’re an athlete, fitness enthusiast, or someone ready to level up your training, this plan will deliver real results.