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Upper / Lower Split
Balanced 4-day upper/lower split for size and strength.
4 days / week · Intermediate
Day 1
Upper A
Press focus
- • Bench 4x6
- • OHP 4x8
- • Row 4x10
- • Curl 3x12
Day 2
Lower A
Squat focus
- • Squat 5x5
- • Leg Press 4x10
- • Lunge 3x12
- • Calf 4x15
Day 3
Upper B
Pull focus
- • Pull-Ups 4x8
- • DB Bench 4x10
- • Lat Pulldown 4x10
- • Triceps 3x12
Day 4
Lower B
Hinge focus
- • Deadlift 4x5
- • Front Squat 4x8
- • RDL 3x10
- • Core 10 min