4 Day U/L/P/P Split

Unleash your strength with the 4 Day U/L/P/P Split, an 8-week program designed for serious lifters looking to maximize muscle growth and enhance overall fitness. This structured routine focuses on upper/lower body splits, allowing you to hit each muscle group with precision and intensity four times a week. Expect a blend of compound lifts and targeted accessory work, ensuring balanced development and explosive gains. Equip yourself with a full gym and get ready to transform your physique!

My program for getting jacked this summer.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

20 Minutes of Cardio/12 Incline/3.3 Speed

Chest Press (Machine)

Pull-Up (Bodyweight)

One Arm Lateral Raise (Cable)

Chest Fly (Cable)

Face Pull

Wrist Curls

Treadmill

Monday = Upper Day *Forearms

Squat (Smith Machine)

Romanian Deadlift (Smith Machine)

Walking Lunge (Dumbbell)

Tuesday = Lower Body *Abs

Incline Chest Press (Machine)

Tricep Rope Push Down (Cable)

Seated Dip (Machine)

Chest Supported Dumbbell Lateral Raise

Pec Deck (Machine)

Overhead Tricep Extension (Cable)

Thursday = Push Day *Forearms

Chest Supported Row (Machine)

Bicep Curl (Machine)

Chin-Up (Bodyweight)

Chest Supported Reverse Fly (Dumbbell)

MTS Front Pulldown

Hammer Curl (Cable)

Abs Crunch (Machine)

Leg Raise (Captain's Chair)

Friday = Pull Day *Abs

Skull Crusher (Dumbbell)

Pull-Up (Neutral Grip, Bodyweight)

Wrist Curls (Cable)

Lateral Raise (Dumbbell)

1 reviews for 4 Day U/L/P/P Split