Ready to break through plateaus and start seeing serious results? A well-structured workout split is key to maximizing muscle growth while giving your body the rest it needs. This 4-Day Upper/Lower Split is highly effective for both beginners and experienced lifters, focusing on high-volume training with adequate recovery.
Why Choose a 4-Day Upper/Lower Split?
Efficiency: You train each major muscle group twice a week, which is optimal for hypertrophy (muscle growth).
Recovery: By alternating Upper and Lower body days, you allow 48-72 hours of rest for each muscle group before hitting it again.
Flexibility: It easily fits into a busy schedule, allowing you to train hard four days a week.
The Split Schedule:
Day 1: Upper Body (Focus: Push)
Day 2: Lower Body (Focus: Quads)
Day 3: Rest
Day 4: Upper Body (Focus: Pull)
Day 5: Lower Body (Focus: Hamstrings/Glutes)
Day 6 & 7: Rest or Active Recovery
Sample Workout Structure:
Day 1: Upper Body Push
- Bench Press (Barbell/Dumbbell) 3 sets of 8-12 reps
- Overhead Press (Shoulders) 3 sets of 8-12 reps
- Incline Dumbbell Press 3 sets of 10-15 reps
- Triceps Extensions 3 sets of 10-15 reps
Day 2: Lower Body Quads
- Barbell Squats 3 sets of 6-10 reps (Heavy)
- Leg Press 3 sets of 10-15 reps
- Leg Extensions 3 sets of 15-20 reps
- Calf Raises 4 sets of 15 reps
Fuel Your Gains:
To get the most out of this demanding routine, ensure your nutrition and supplementation are on point. Don't forget your essentials:
Pre-Workout: To crush those heavy Squats and Presses on Days 1 and 4.
Protein Powder: To kickstart recovery immediately after your sessions.
Creatine: To maximize the strength gains from your Upper Body work.
Check out our full line of supplements to fuel this program and achieve your best physique yet!
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