Aaron's Personal 4-Day UL Split 

This program is designed by me for my own goals. 

Additionally, the program avoids using squats and traditional deadlifts, as this was compounding back problems. 

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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

Incline Bench Press (Barbell)

Lat Pulldown (Close Grip)

Overhead Press (Barbell)

Seated Row (Cable)

Chest Fly (Machine)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Upper #1

Hack Squat

Romanian Deadlift (Barbell)

Leg Press

Leg Curl

Calf Raise (Machine)

Shrug (Dumbbell)

Hanging Leg Raise

Lower #1

Bent Over Row (Barbell)

Standing Pullover (Cable)

Hammer Curl (Dumbbell)

Lateral Raise (Dumbbell)

Upper #2

Leg Extension

Abs Crunch (Weighted)

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