Training Block

4-Day Upper / Lower Split

Two upper days, two lower days. Train hard, log every set, and add weight or reps when you hit the top of the range.

4Days / week
20Exercises
65Working sets

Upper A

Chest · Back · Shoulders · Arms

15sets
  1. 01
    Bench Press
    3×6-8
  2. 02
    Lat Pulldownsor Pull-ups
    3×8-10
  3. 03
    Overhead DB Press
    3×8-10
  4. 04
    Chest-supported Rows
    3×10-12
  5. 05
    Bicep Curls + Tricep ExtensionsSuperset
    3×12 each

Rest 48 hours between hitting the same muscle group. Warm up before your first heavy lift.