4 Day Upper Lower Split: Advanced, Build Muscle
A 4-day program for advanced lifters, aimed at building muscle.
- 4 days a week
- Upper/lower
- Full gym
- about 45–50 min
- No cardio
- You’ll need: barbell and rack, bench press station, adjustable bench, dumbbells, lat pulldown, 5 weight machines
Each week
Upper Strength & Hypertrophy A
- Barbell Bench Press — 4 × 3–6
- Barbell Row — 4 × 6–8
- Incline Dumbbell Press — 3 × 8–12
- Lat Pulldown (Wide Grip) — 3 × 8–12
- Seated Dumbbell Press — 3 × 8–12
- Cable Lateral Raise — 2 × 12–15
Lower Strength & Hypertrophy A
- Barbell Back Squat — 4 × 3–6
- Romanian Deadlift (RDL) — 3 × 8–10
- Barbell Hip Thrust — 3 × 8–12
- Bulgarian Split Squat — 4 × 8–12
- Seated Leg Curl — 3 × 10–15
- Seated Hip Abductor — 2 × 12–15
Upper Strength & Hypertrophy B
- Overhead Press (OHP) — 4 × 3–6
- Pull Up — 4 × 6–10
- Incline Dumbbell Press — 3 × 8–10
- Barbell Row — 3 × 8–10
- Pec Deck / Machine Fly — 2 × 10–12
- Cable Lateral Raise — 3 × 12–15
Lower Strength & Hypertrophy B
- Deadlift — 3 × 3–5
- Leg Press — 3 × 8–12
- Romanian Deadlift (RDL) — 4 × 8–10
- Barbell Hip Thrust — 3 × 8–12
- Bulgarian Split Squat — 3 × 10–12
- Lying Leg Curl — 3 × 10–15
Report card
- Weekly volume — worth a look. Biceps and Triceps get too little work.
- Movement patterns — on target. Every movement pattern this goal cares about is covered.
- Training frequency — on target. Every high-volume muscle is trained 2x/week or more.
- Rep ranges — on target. The intensity mix fits this goal.
- Structural balance — on target. Push:pull and quad:hinge ratios are balanced.
- Recovery spacing — on target. Hard sessions for each muscle are spaced at least a day apart.
- Session workload — on target. No session is overloaded — the weekly work is sensibly distributed.
- Rest & session time — not assessed. Estimated session times — rest periods aren't stated, so pacing wasn't judged.
- Conditioning — on target. No conditioning — fine for this goal, though 1–2 easy sessions a week would cost nothing and buy health.
- Progression plan — not assessed. A written program doesn't show how loads should move week to week — progression gets assessed once the program is being tracked.
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