93 reviews for 4 Day Upper Lower Program
This is a 4 day hypertrophy program based on a modified upper lower split. The upper lower split typically divides your body up into upper body day and lower body day.
Upper lower works particularly well in a 4 day set-up because it’s so flexible. This modified split features biceps and some side delt work moved onto leg days to solve some of the issues inherent to the standard upper lower split, such as difficulty prioritizing the upper body and reduced performance for bicep training after back training.
Learn more about Dr. Swole's programs on his popular YouTube channel.
Brook T.
Man, 185 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Pretty Solid
Anonymous
Man3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Good for novice and intermediate players
Dexter W.
Man3 weeks complete
6 years of prior experience
Less than expected strength gains
Less than expected muscle gains
This program is quite tough for my needs. The workouts are too long out of the box , this is all personal but there's to much to do, the program does not come across correctly on the app, watching the videos are a necessity to understand how the program works. That's not a fault of the creator thats an app issue for not being able to convey routines better. Think the program too tough for me too much requirement think od personally do better one day less and 2 sets less per day Of you ha e time and commitment you will get good results from this routine I bet
Eres B.
Man, 363 weeks complete
1 year of prior experience
As expected strength gains
More than expected muscle gains
Perfect program for updating from 3 day full body program.
Brandon R.
Man, 435 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Like this workout! Good gains! Plan to stay 1hr plus in gym.
Alberto G.
Man, 215 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Niiiigggaa
Bishara J.
Man, 525 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
Great Program I would run it again. I highly recommend
규돌
Woman, 373 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
I am generally satisfied with this workout program, but it would be perfect if the following improvements were made: First, it would be great to see my previous performance for each exercise right away. Second, I would appreciate recommendations for alternative exercises. These are the two suggestions I would like to propose.
Hyun K.
Man, 483 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
바로 직전에 GZCL을 돌렸기 때문에, strength routine이 없는 프로그램을 찾고 있었고, 여름이 다가와서 팔운동을 포함시키고 싶었다. 이 프로그램은 나의 needs 를 100프로 만족시켰다. 부담없이 훈련할 수가 있었고 운동 balance도 잘 맞는 것 같다. 지금으로서는 너무 만족스럽다.
Jojo B.
Man5 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
I prefer a 5 day PPLUL program, but since I have a bit less time, this gets the job done.