Upper/Lower 4 day split

Unleash your strength with this comprehensive 4-day upper/lower split program designed for intermediate lifters. Over the course of 5 weeks, you'll engage in 20 targeted workouts that blend compound and isolation movements, maximizing muscle growth and sculpting your physique. Each session lasts around 100 minutes, ensuring you get the most out of your gym time. With a full gym's worth of equipment at your disposal, prepare to challenge your limits and transform your body!

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Week 1

Week 2

Week 3

Week 4

Week 5

Dips assisted Physique Warehouse

Incline Chest Press (Machine)

Bicep Curl (EZ Bar)

Reverse Bicep Curl (EZ Bar)

T-Bar Row

Pendulum Squat

Leg Press

Stiff Leg Deadlift

Lying Leg Curl

Standing Calf Raise

Seated Calf Raise

Reverse Grip Preacher Curl PW

Preacher curl machine PW

Chest Supported Row (Machine)

Overhead tricep extension machine

Cable Pressdowns

Incline Bench Press (Smith Machine)

Stiff Leg Deadlift (Dumbbell)

Leg Curl

Hack Squat

Belt Squat

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