Transform Your Body in 10 Weeks with Our Proven Upper & Lower Body Training Program!

Gain strength, lose fat, and improve conditioning in just 10 weeks!

UPPER LOWER 10 WEEK WORKOUT PROGRAM

Build muscle and strength fast with our proven 10-week plan! Alternate upper and lower body days for balanced results. Perfect for all levels.

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Efficient & Practical Muscle-Building Techniques

Our 10-week program focuses on effective and time-saving techniques for building muscle and strength. With tables and a glossary, you’ll have quick access to the key movements and strategies that deliver results, making your workouts more focused and efficient.

CHANGE YOUR LIFE NOW

Why Choose This Program?

Build Muscle & Strength
Boost Conditioning & Endurance
Reduce Body Fat
Improve Confidence

Our 10-week upper and lower body program helps you implement continuous improvement.

Ready to elevate your training? Check out our program and harness the power of progressive overload!

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woman wearing black top top holding black dumbbells standing in front of mirror

PLAN OVERVIEW

01- 6-week initial workout plan (WORKOUT N.1)

02- 4-week strength-focused follow-up (WORKOUT N.2)

PROGRESSIVE OVERLOAD

ADVANCED TECHNIQUES

BUYING NOW,

GET THE ULTIMATE DIET PROMPT FOR CHAT GPT

Antunes, J. V. N. (2024). Upper Lower.

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What Others Are Saying

Real Experiences from People Who Transformed Their Lives with Our Program

PETER MONTERO, 40

"At 40, I was struggling to stay in shape until I tried the 10-week upper and lower body strength program. The results were incredible! My body transformed, my strength and conditioning skyrocketed, and I feel more energized than I have in years. It’s truly been life-changing!

ANA S JOHNSON, 37

"As an obese woman with diabetes, I felt stuck. After joining the 10-week program, I gained strength, lost weight, and felt more energized. My doctor even reduced my medication. I finally feel in control of my health again."

""I've done CrossFit for years, but the 10-week program got me hooked on weightlifting. It helped me break plateaus, build strength, and gain confidence. It's changed how I train and feel."

ALAN SANTOS, 36

The writer

João Victor is a physician specializing in endocrinology with a focus on sports medicine. As a bodybuilding enthusiast, he firmly believes that training should be intelligent, with proper periodization to ensure long-term progress and prevent injury. João combines his medical expertise with his passion for fitness, promoting a science-backed approach to health and athletic performance.

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