4 Day Upper Lower Program Reviews

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4.21

103 ratings

★ 5

★ 4

★ 3

★ 2

★ 1

Alex K.

Man, 40 · 2 months ago

3 wks complete6 yrs experienceAs expected strength gainsAs expected muscle gainsMarginal modifications

Big work outs but great sharing on muscle group training evry week

Dante Di Lena

Man, 23 · 3 months ago

3 wks complete5 yrs experienceAs expected strength gainsAs expected muscle gainsMarginal modifications

My honest opinion is a lot of compound lifts in the same session, if you’re pushing yourself by progressive overloading it can very taxing on the muscles. It’s pretty self-explanatory rest is everything and fuelling your body with creatine, while taking cocaine is a good way to attack this workout.

Keshaun B.

Man · 3 months ago

3 wks complete4 yrs experienceAs expected strength gainsAs expected muscle gains

This is not a bad program, but this will have you in the gym for about 1 and a half to 2 hours every time🤣 way too many workouts in one session, this could all be compressed into about 5 workouts and you’re gone in about 45 minutes. And biceps and shoulders after legs is crazy!!

Spam B.

Man · 5 months ago

6 wks complete3 yrs experienceMore than expected strength gainsMore than expected muscle gainsMarginal modifications

As with all of dr swoles programmes. This is a lovely balance. Hit Side delts 4 times a week, and biceps on leg day. Just some really smart tools which allow for super setting and really maximising your time in the gym, especially if you have a garage gym. Update - I used to suffer from elbow pain. None of that on this programme.

Amph

Man · 5 months ago

3 wks complete4 yrs experienceAs expected strength gainsAs expected muscle gainsMarginal modifications

Solid programme. I swapped front squat for pendulum/swing squat as personal preference, and added ab work at the end of lower days.

Boostcamp User

Man · 5 months ago

3 wks complete1 yr experienceLess than expected strength gainsLess than expected muscle gains

This program is easy to understand and not that intense. I haven’t found a big gain yet because it’s only 4 weeks in. I’ve tried two other programs and found this one to be the longest in duration, but still not that bad, I do feel sore every time, so that’s a good sign. Just wanting to keep it going to see any gains, I’d recommend it.

Man, 40 · 6 months ago

5 wks complete2 yrs experienceMore than expected strength gainsMore than expected muscle gainsMarginal modifications

Really like this program. Deadlifting twice a week is pretty taxing. But saw nice gains with my legs. I also like doing biceps on leg days, and also delts every workout.

Emily Solverson

Woman, 37 · 6 months ago

5 wks complete1 yr experienceAs expected strength gainsAs expected muscle gains

This program is great for those who have time for longer workouts and want/need 3 rest days. I am used to less volume but 5 or 6 exercise days. This program has allowed me to focus on increasing weight while maintaining form. I'll definitely return to it in the future.

Pathawee P.

Man, 21 · 7 months ago

5 wks complete1 yr experienceMore than expected strength gainsAs expected muscle gainsMarginal modifications

Nathaniel Zachman

Man, 21 · 7 months ago

5 wks complete3 yrs experienceAs expected strength gainsAs expected muscle gainsSignificant modifications

Arms blew up from this program due to the high volume & frequency. Pretty demanding on your body, i took an extra rest day to manage fatigue.