intermediate
4 day upper body lower body Program template
The 4 day upper body lower body split has a proven track record for building strength and muscle. Combining effective training frequency with adequate recovery and minimal overlap between muscle groups ensures training intensity can remain high. A time tested training split that delivers results!
what you get With your program template
Program Template with Exercise list
Correct exercise sequencing using effective volume and repetition ranges for hypertrophy
example programs
Example programs using regular and antagonist paired supersets
macronutrient Guidelines
Our recommended macronutrient ranges for fat loss and gaining phases
progress tracking
How to collect real world data and make adjustments based on your results
When set up with the correct training volume and exercise sequencing, the 4 day upper body lower body training split will allow you to perform high quality sets working at a high level of intensity without accumulating excessive fatigue. This is vital when training for hypertrophy.
Benefits of the 4 day upper body lower body split
sustainable
Build strength and muscle without burning yourself out with excessive amounts of volume
backed by science
This program template is evidence based and is influenced by the latest research on training to build muscle
tested in the real world
This program template has been tested in the real world, and has been shown to be effective
no risk purchase
