Upper Lower 4 Day split

Elevate your training with this comprehensive 14-week Upper Lower 4 Day Split program, designed for those ready to build strength and muscle effectively. Each week, you'll tackle targeted upper and lower body workouts, ensuring balanced development and optimal recovery. With four sessions per week, you'll engage in a variety of exercises, including machine and cable movements, to maximize your gains. Perfect for gym-goers looking to push their limits and achieve impressive results!

This beginner-friendly upper/lower split workout plan is designed to help you lose weight while building muscle, training four times a week. Two sessions focus on the upper body and two on the lower, allowing balanced development and proper recovery. Each workout includes a mix of strength and light cardio elements to increase calorie burn and support fat loss. The plan is easy to follow and gradually builds intensity, making it perfect for beginners aiming to tone up, get stronger, and feel more energetic.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Treadmill

Incline Chest Press (Machine)

Chest Fly (Machine)

Rear Delt Fly (Machine)

Lateral Raise (Machine)

Seated Row (Cable)

Lat Pulldown

Tricep Extension (Cable)

Preacher Curl (Barbell)

Upper A

Hip Abductor (Machine)

Leg Extension

Leg Curl

Leg Press (45 Degrees)

Hack Squat

Decline Crunch

Standing Calf Raise

Lower A

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

Wrist Curls

Upper B

Leg Raise (Captain's Chair)

Lying Leg Curl

Lower B

Seated Overhead Press (Dumbbell)

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