Upper/Lower for Busy Professionals
3 Days per Week. 60 Minutes per Session. Maximum Results.
Designed for hairdressers, office workers, and busy professionals
who want to look strong and athletic without living in the gym. All you need is 3 hours a
week.
Focus: Quads, chest, triceps. Start the week strong. ∼60 min
Barbell Back Squat – 4 sets x 5-8 reps, 2-3 min rest
Modified: Goblet Squat 4×8-12 if no barbell or low back issues
Flat Barbell Bench Press – 4 sets x 6-8 reps
Modified: Dumbbell Bench Press 4×8-10 if no spotter
Romanian Deadlift – 3 sets x 8-10 reps, feel hamstrings stretch
Modified: DB RDL 3×10-12 or Machine Hamstring Curl 3×12-15
Incline Dumbbell Press – 3 sets x 10-12 reps, 30° incline
Modified: Machine Chest Press 3×10-12
Leg Press – 3 sets x 10-12 reps, deep but safe
Modified: Split Squats 3×10 per leg
Cable Lateral Raises – 3 sets x 12-15 reps, control down
Modified: DB Lateral Raises 3×12-15
Hanging Leg Raises – 3 sets x 12-15 reps, no swing
Modified: Plank 3×45-60s or Cable Crunch 3×15
Focus: Back, biceps, hamstrings, posture. Fixes desk posture. ∼55-60 min
Deadlift – 3 sets x 5 reps, perfect form over weight
Modified: Trap Bar Deadlift 3×5 or Rack Pull 3×5 if low back sensitive
Pull-Ups or Assisted Pull-Ups – 4 sets x 6-10 reps, chest to bar
Modified: Lat Pulldown 4×8-12, wide grip
Seated Cable Row – 3 sets x 8-12 reps, squeeze shoulder blades 1 sec
Modified: Single Arm DB Row 3×10-12 per side
Chest Supported DB Row – 3 sets x 10 reps, bench at 30°
Modified: Machine Row 3×10-12
Dumbbell Shoulder Press – 3 sets x 8-10 reps, seated
Modified: Machine Shoulder Press 3×10-12
Face Pulls – 3 sets x 15 reps, rope to forehead
Modified: Reverse Pec Deck 3×15
Cable Crunches – 3 sets x 15 reps, round your back
Modified: Deadbug 3×10 per side
Focus: Fill in gaps, arms, conditioning. Finish week feeling athletic. ∼60-65 min
Front Squat – 4 sets x 8-10 reps, upright torso
Modified: Hack Squat 4×10-12 or Leg Press 4×12-15
Incline Bench Press – 4 sets x 8-10 reps, barbell or DB
Modified: Push-Ups 4xAMRAP
Lat Pulldown – 4 sets x 10-12 reps, underhand or wide grip
Modified: Assisted Pull-Ups 4×8-10
Walking Lunges – 3 sets x 12 reps each leg, long stride
Modified: Step-Ups 3×10 per leg
DB Romanian Deadlift – 3 sets x 10-12 reps, focus on stretch
Modified: 45° Back Extension 3×12-15
EZ-Bar Curls – 3 sets x 10-12 reps, 2 sec lower
Modified: DB Curls 3×10-12 or Cable Curls
Rope Pushdowns – 3 sets x 10-12 reps, lock out at bottom
Modified: Diamond Push-Ups 3xAMRAP
Plank – 3 sets x 45-60 sec, straight line
Modified: Side Plank 3x30s per side
6-12 Weeks
3 Days/Week
55-65 Minutes
Beginner to Intermediate
Week 1: Find your weights. Last 2 reps should be hard with 1-2 reps left in tank.
Weeks 2-6: Add 1.25-2.5kg OR 1-2 reps to each lift weekly. If you hit the top of the rep range for all sets, add weight next session.
Week 6: Heaviest week. Reps may drop to bottom of range. Example: Bench 4×6 instead of 4×8, but with more weight than week 1. This is normal.
Week 7: Deload. Cut all weight by 20% OR take the week off. Then repeat the cycle or test
new maxes.
Just do it the next day. Don’t skip, just shift. Mon/Wed/Sat is still fine.
Yes. 20 min walks on rest days or 10 min incline treadmill after lifting. Don’t let it affect
recovery.
Use the “Modified Version” for each exercise. Same muscle, different tool.
Commercial gym access. Modifications listed for busy gyms or limited equipment.
