Tristan’s 4 Day Upper/Lower

**Tristan’s 4 Day Upper/Lower** is an 8-week powerbuilding program designed for those looking to build strength and muscle in an efficient manner. With a structured approach, you'll hit your upper body twice and lower body twice each week, featuring compound movements like bench presses and squats alongside isolation exercises for balanced development. Each session is crafted to be completed in about 40 minutes, making it perfect for busy schedules. Ideal for intermediate lifters with access to a garage gym, this program will challenge you to push your limits and achieve your fitness goals.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Barbell)

Chest Fly (Cable)

Lat Pulldown (Close Grip)

T-Bar Row

Lateral Raise (Dumbbell)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Glute Kickback

Bench Press (Barbell)

Pec Fly (Dumbbell)

Pull-Up (Weighted)

Lat Prayer

Tricep Rope Push Down (Cable)

Seated Dumbbell Curl

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