4 Day Upper Lower Program Reviews

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4.22

107 ratings

★ 5

★ 4

★ 3

★ 2

★ 1

Jad T

31 · 23 days ago

4 wks complete3 yrs experienceMeet expectation strength gainsAbove expectation muscle gainsMarginal modifications

Overall a good program to run. According to my scale I gained 2kg of lean mass (accurate or not muscle mass was trending up) in 4 weeks (could not complete the full 6). Gains aside this is a very tough program. I wouldn't run it more than a few times a year in single volume based hypertrophy blocks. My sleep quality and HRV declined rapidly after week 3 and my cortisol was high throughout. Ended up cutting it to 4 weeks because I couldn't deal with the stress it put on my body. Still glad I tired it out though.

Kristijan Trajkovski

34 · 3 months ago

3 wks complete5 yrs experienceAbove expectation strength gainsAbove expectation muscle gainsMarginal modifications

Switched from PPL to this, I'm noticing a significant difference.

Zae F.

Man, 15 · 3 months ago

5 wks complete1 yr experienceAs expected strength gainsAs expected muscle gains

Magnificent

Brandon Goff

43 · 4 months ago

3 wks complete5 yrs experienceMeet expectation strength gainsMeet expectation muscle gainsMarginal modifications

Actually loving this program. Volume is a little high for my personal time availability, but it has good diversity and plenty of barbell which is what I enjoy.

Alex K.

Man, 40 · 7 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 · 7 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 · 7 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 · 9 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 · 9 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 · 10 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.