Upper/Lower Split – Arms & Shoulders Focus

This 4-day workout program is designed to prioritize arm and shoulder development while ensuring balanced growth across all muscle groups. Each session starts with biceps, triceps, and shoulders to maximize volume and intensity, followed by key compound lifts for chest, back, and legs.

Key Features:

Arms & Shoulders Priority: Bicep curls, reverse curls, triceps extensions, and lateral raises come first every session to target arm and shoulder growth.

Hypertrophy Focus: Targeted volume and moderate rep ranges to maximize muscle growth and definition.

Balanced Development: While arms are the priority, the program also includes compound exercises for chest, back, legs, and shoulders, promoting overall muscle balance and strength.

Ideal for Intermediate Lifters: Perfect for those looking to boost arm and shoulder size while maintaining a well-rounded physique.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Upper Body A

Squat (Paused)

B-Stance Romanian Deadlift (Dumbbell)

Leg Press

Lower Body A

Chest Supported Row (Dumbbell)

Upper Body B

Good Morning

Split Squat (Smith Machine)

Lower Body B

Deload Week

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