Baki - 4 Day Split (Upper Focus)

Program Description

This program is more upper-body focused, designed for those who aren’t too concerned about toning their legs. It’s a 16-week plan that I personally use, rooted in science and packed with exercises for those gym rats who love a challenge. The goal of this program is to enhance the overall development of larger muscle groups like the chest, back, and legs. There’s even a dedicated arm day, which can easily be swapped out for other priorities—another leg day, an Arnold-style workout, cardio, arm-wrestling training, or even a well-deserved rest day. I’ve spent a lot of time researching upper/lower splits, and I’m really happy with the results they deliver. Are you short on time or only able to hit the gym 2–3 times a week? No problem—split your leg day in half and integrate those exercises into your upper-body days to make the most of your schedule. If you’re in the same boat I was, struggling to stick to a traditional 5-day split, then an upper/lower or full-body split might be the solution. Trust me, I’ve been there—planning an elaborate 5-day split only to hit the gym twice in a week and feel like I had to restart everything. That’s why I switched to this upper/lower split with a SHARMS twist (that’s shoulders, arms, or something else of your choice). Give it a try, and don’t be afraid to make changes to suit your needs. This is your program, so make it work for you!

Program Overview

To Start The Program