FormEQ Upper/Lower Training System
Alternate upper- and lower-body training across four sessions.
- 4 days / week
- 8–12 week training block
- PDF download
Includes the matching-language FormEQ Training Guide.
Choose the language of your PDF files below.
- One-time purchase
- Digital files delivered after payment
- Personal use only
Licence and use
Your purchase gives you a personal, non-transferable licence to use the program for your own training. You may not share the file, upload it anywhere, resell it, redistribute it, or use it commercially, including with your own clients.
Results and health
This is a general training program, not individual medical or health advice, and it cannot account for your medical history. Training carries inherent risk, and you choose your own loads and execution. If you have symptoms, an injury or a medical condition, speak to a qualified healthcare professional before starting.
Individual results vary. No specific physique, performance or health outcome is guaranteed.
Updates and versions
You receive the version of the program supplied at the time of purchase. Later editions, redesigns and new products are not included unless we say so. This does not affect any remedy you are entitled to under consumer law.
WHAT'S INCLUDED
- Four sessions: Upper A, Lower A, Upper B and Lower B
- Exact sets, reps, RIR, tempo and rest targets
- The matching-language FormEQ Training Guide plus substitutions, progression and recovery guidance
Upper- and lower-body training in four sessions.
The program is organised as Upper A, Lower A, Upper B and Lower B. It combines strength and muscle-building work, with exercise alternatives for unavailable equipment and the FormEQ Training Guide included.
- 4 training sessions per week
- Upper A / Lower A / Upper B / Lower B
- Strength and hypertrophy focus
- Recommended first run: 8–12 weeks
- Exercise substitutions for unavailable equipment
- Includes the FormEQ Training Guide
- Choose English or Dutch
Digital training product. Your selected-language files are delivered digitally after purchase. No physical item will be shipped. For personal use only.
WHO THIS IS FOR
- You can reliably commit to four training sessions per week
- You want each muscle group trained twice per week with planned recovery
- You already have some training experience and stable technique
WHO THIS IS NOT FOR
- Two weekly sessions are your realistic maximum
- You prefer a five-day Push, Pull, Legs, Upper, Lower split
- You need rehabilitation or a fully individualized program