Upper / Lower Program

Name: Upper / Lower Program
Brand: MondayPrograms
Price: 39.99 AUD
Availability: InStock

$39.99 $50.00

Upper/lower hypertrophy program, four days a week across 10 weeks, built to keep you pain-free while you build muscle. Exercises, progressions, and injury management strategies are chosen to drive consistent growth over the long term, not just for the next few weeks.

No subscription

One-time purchase

Instant access

What's included

The Program

A full workout plan, and exercise substitutions for every movement in the program.

Video Library

Video demonstrations for every exercise in the program, covering proper form and common errors.

Training Manual

Covers the theory behind the program in depth. From hypertrophy principles, to managing pain with regression, and why every training decision was made.

Spreadsheet Tracker

A dynamic training log that tracks your progress, links to video demos for every exercise, and extends the program for as many weeks as you need.

How it works

1

Purchase and download

You get instant access to both files. Save them anywhere.

2

Open your guidebook

Read the intro, understand the structure, then start Week 1.

3

Track your progress

Log each session in the spreadsheet. Watch the numbers move.

5 stars: 3 (100%)
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1 star: 0 (0%)

Videos were a great addition which made the program easy to follow. Only 1 week in but loving it.

I found this program really easy to use. The instructive videos were extremely well made and the program itself reads easily. Would definitely recommend.

Great Program! I made some great progress using it and I’ve never felt better.

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