Upper Lower split 4 times a week

This 4-day upper/lower split is designed for real, consistent results without long hours in the gym. You’ll train every major muscle group twice a week, giving your body the perfect balance of stimulus and recovery for building lean muscle, gaining strength, and improving your overall physique.

Upper body days focus on chest, back, shoulders, and arms with a mix of compound lifts and accessory work, while lower body days target quads, hamstrings, glutes, and calves for full lower-body development. Spreading the work over four sessions helps you recover faster and stay strong every week.

Perfect for busy schedules, this program lets you train smart, stay consistent, and see noticeable results in both strength and muscle growth.