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

Workout Log

Monday, June 22, 2026

2 exercises
  • Lat Pulldowns30 kg × 10 reps
  • Low RowsSingle-arm / one-handed · 20 kg

Fuel

40-50gprotein / meal

Eating in a surplus to grow. Hit the protein target every meal and lean on the staples below.

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