4-day Upper / Lower split
Upper A, Lower A, Rest, Upper B, Lower B, Rest, Rest. Each week repeats the pattern - two upper days, two lower days, and three rest days. Lift heavy on the top sets, then chase the rep targets every week.
Weekly schedule
Upper A
Rest
Rest
Rest
Upper A
ExerciseTargetMuscleSets
- Barbell Bench Press
- Overhead Press
- Incline Dumbbell Press
- Lateral Raise
- Triceps Pushdown
- Barbell Curl
Lower A
ExerciseTargetMuscleSets
- Back Squat
- Romanian Deadlift
- Leg Press
- Reverse Lunge
- Leg Curl
- Standing Calf Raise
Upper B
ExerciseTargetMuscleSets
- Weighted Pull-up
- Barbell Row
- Seated Cable Row
- Face Pull
- Hammer Curl
- Overhead Triceps Extension
Lower B
ExerciseTargetMuscleSets
- Conventional Deadlift
- Front Squat
- Hip Thrust
- Bulgarian Split Squat
- Seated Calf Raise
- Hanging Leg Raise