Alternating Unilateral Builder — Excel Workout Program

Give each side its own focused work with Alternating Unilateral Builder by Iron Table Fit. This eight-week program uses one-arm and one-leg exercises, alternating sides to support balanced muscle development and time-efficient training.

Choose your track

• Novice: 8 weeks, 3 days per week. Full-body sessions last approximately 40–50 minutes. Train the left side, then the right, followed by 60 seconds of rest. Reps decrease from 12 to 10 to 8 across the program. From week 6, the final exercise of each day uses alternating rest-pause with no rest between sides.
• Intermediate: 8 weeks, 4 days per week. Follow an upper/lower/upper/lower split, with sessions lasting approximately 45–55 minutes. Designed for lifters whose progress has slowed and who are comfortable training close to failure.

Personalized training weights

Enter a test-set weight and reps, or a known one-rep max, for the single-arm dumbbell bench press, one-arm dumbbell row, single-arm dumbbell shoulder press, and Bulgarian split squat. The workbook calculates target training weights from your inputs. For dumbbell lifts, enter the weight of one dumbbell, tested on your weaker side. Supports pounds or kilograms.

Equipment: Dumbbells, an adjustable bench, and a cable station. Leg press and leg curl/extension machines are optional additions; exercise swaps are listed for home use.

Format: One downloadable Excel workbook (.xlsx). Requires software that can open .xlsx files. This is an individual program, not the Complete Workout Plan Bundle. No physical item will be shipped.