Science Based Ideal Upper Lower 4 Day Split

by Ryan H.

4 athletes joined

3.0

(2 ratings)

Program Description

The 4 day upper lower split has been designed based on Jeff Nippard’s tier lists for isolating each muscle. The program is meant for novice to intermediate lifters looking to improve their physique in the best way according to science, emphasizing a deep stretch on the muscles. Each week switches the initial compound lift to be either barbell or dumbbell focused.

Program Overview

Level
Intermediate, Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
16 weeks
Time Per Workout
60 minutes
Created
Dec 14, 2024 03:36
Last Edited
Mar 06, 2025 05:41

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4.8 Stars with 10, 000+ Ratings

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

WEEK 13

WEEK 14

WEEK 15

WEEK 16

Day 1

Bench Press (Barbell)

4-10 reps

Chest Fly (Cable)

12-15 reps

Chest Supported Row (Machine)

8-12 reps

Bayesian Curl

8-12 reps

Seated Overhead Press (Dumbbell)

6-10 reps

Wrist Curls

15-20 reps

Rear Delt Fly (Machine)

12-15 reps

Day 1

Bench Press (Dumbbell)

6-10 reps

Chest Fly (Cable)

12-15 reps

Chest Supported Row (Machine)

8-12 reps

Bayesian Curl

8-12 reps

Seated Overhead Press (Dumbbell)

6-10 reps

Wrist Curls

15-20 reps

Rear Delt Fly (Machine)

12-15 reps

Day 1

Bench Press (Barbell)

4-10 reps

Chest Fly (Cable)

12-15 reps

Chest Supported Row (Machine)

8-12 reps

Bayesian Curl

8-12 reps

Seated Overhead Press (Dumbbell)

6-10 reps

Wrist Curls

15-20 reps

Rear Delt Fly (Machine)

12-15 reps

Day 1

Bench Press (Dumbbell)

6-10 reps

Chest Fly (Cable)

12-15 reps

Chest Supported Row (Machine)

8-12 reps

Bayesian Curl

8-12 reps

Seated Overhead Press (Dumbbell)

6-10 reps

Wrist Curls

15-20 reps

Rear Delt Fly (Machine)

12-15 reps

Day 1

Bench Press (Barbell)

4-10 reps

Chest Fly (Cable)

12-15 reps

Chest Supported Row (Machine)

8-12 reps

Bayesian Curl

8-12 reps

Seated Overhead Press (Dumbbell)

6-10 reps

Wrist Curls

15-20 reps

Rear Delt Fly (Machine)

12-15 reps

Day 1

Bench Press (Dumbbell)

6-10 reps

Chest Fly (Cable)

12-15 reps

Chest Supported Row (Machine)

8-12 reps

Bayesian Curl

8-12 reps

Seated Overhead Press (Dumbbell)

6-10 reps

Wrist Curls

15-20 reps

Rear Delt Fly (Machine)

12-15 reps

Day 1

Bench Press (Barbell)

4-10 reps

Chest Fly (Cable)

12-15 reps

Chest Supported Row (Machine)

8-12 reps

Bayesian Curl

8-12 reps

Seated Overhead Press (Dumbbell)

6-10 reps

Wrist Curls

15-20 reps

Rear Delt Fly (Machine)

12-15 reps

Day 1

Bench Press (Dumbbell)

6-10 reps

Chest Fly (Cable)

12-15 reps

Chest Supported Row (Machine)

8-12 reps

Bayesian Curl

8-12 reps

Seated Overhead Press (Dumbbell)

6-10 reps

Wrist Curls

15-20 reps

Rear Delt Fly (Machine)

12-15 reps

Day 1

Bench Press (Barbell)

4-10 reps

Chest Fly (Cable)

12-15 reps

Chest Supported Row (Machine)

8-12 reps

Bayesian Curl

8-12 reps

Seated Overhead Press (Dumbbell)

6-10 reps

Wrist Curls

15-20 reps

Rear Delt Fly (Machine)

12-15 reps

Day 1

Bench Press (Dumbbell)

6-10 reps

Chest Fly (Cable)

12-15 reps

Chest Supported Row (Machine)

8-12 reps

Bayesian Curl

8-12 reps

Seated Overhead Press (Dumbbell)

6-10 reps

Wrist Curls

15-20 reps

Rear Delt Fly (Machine)

12-15 reps

Day 1

Bench Press (Barbell)

4-10 reps

Chest Fly (Cable)

12-15 reps

Chest Supported Row (Machine)

8-12 reps

Bayesian Curl

8-12 reps

Seated Overhead Press (Dumbbell)

6-10 reps

Wrist Curls

15-20 reps

Rear Delt Fly (Machine)

12-15 reps

Day 1

Bench Press (Dumbbell)

6-10 reps

Chest Fly (Cable)

12-15 reps

Chest Supported Row (Machine)

8-12 reps

Bayesian Curl

8-12 reps

Seated Overhead Press (Dumbbell)

6-10 reps

Wrist Curls

15-20 reps

Rear Delt Fly (Machine)

12-15 reps

Day 1

Bench Press (Barbell)

4-10 reps

Chest Fly (Cable)

12-15 reps

Chest Supported Row (Machine)

8-12 reps

Bayesian Curl

8-12 reps

Seated Overhead Press (Dumbbell)

6-10 reps

Wrist Curls

15-20 reps

Rear Delt Fly (Machine)

12-15 reps

Day 1

Bench Press (Dumbbell)

6-10 reps

Chest Fly (Cable)

12-15 reps

Chest Supported Row (Machine)

8-12 reps

Bayesian Curl

8-12 reps

Seated Overhead Press (Dumbbell)

6-10 reps

Wrist Curls

15-20 reps

Rear Delt Fly (Machine)

12-15 reps

Day 1

Bench Press (Barbell)

4-10 reps

Chest Fly (Cable)

12-15 reps

Chest Supported Row (Machine)

8-12 reps

Bayesian Curl

8-12 reps

Seated Overhead Press (Dumbbell)

6-10 reps

Wrist Curls

15-20 reps

Rear Delt Fly (Machine)

12-15 reps

Day 1

Bench Press (Dumbbell)

6-10 reps

Chest Fly (Cable)

12-15 reps

Chest Supported Row (Machine)

8-12 reps

Bayesian Curl

8-12 reps

Seated Overhead Press (Dumbbell)

6-10 reps

Wrist Curls

15-20 reps

Rear Delt Fly (Machine)

12-15 reps

Day 2

Squat (Barbell)

6-8 reps

Leg Raise (Captain's Chair)

20+ reps

Bicep Curl (Machine)

8-12 reps

Standing Calf Raise

15-20 reps

Neck Curl

15-20 reps

Hip Abductor (Machine)

12-15 reps

Shrug (Dumbbell)

12-15 reps

Day 2

Leg Press (45 Degrees)

6-12 reps

Leg Raise (Captain's Chair)

20+ reps

Bicep Curl (Machine)

8-12 reps

Standing Calf Raise

15-20 reps

Neck Curl

15-20 reps

Hip Abductor (Machine)

12-15 reps

Shrug (Dumbbell)

12-15 reps

Day 2

Squat (Barbell)

6-8 reps

Leg Raise (Captain's Chair)

20+ reps

Bicep Curl (Machine)

8-12 reps

Standing Calf Raise

15-20 reps

Neck Curl

15-20 reps

Hip Abductor (Machine)

12-15 reps

Shrug (Dumbbell)

12-15 reps

Day 2

Leg Press (45 Degrees)

6-12 reps

Leg Raise (Captain's Chair)

20+ reps

Bicep Curl (Machine)

8-12 reps

Standing Calf Raise

15-20 reps

Neck Curl

15-20 reps

Hip Abductor (Machine)

12-15 reps

Shrug (Dumbbell)

12-15 reps

Day 2

Squat (Barbell)

6-8 reps

Leg Raise (Captain's Chair)

20+ reps

Bicep Curl (Machine)

8-12 reps

Standing Calf Raise

15-20 reps

Neck Curl

15-20 reps

Hip Abductor (Machine)

12-15 reps

Shrug (Dumbbell)

12-15 reps

Day 2

Leg Press (45 Degrees)

6-12 reps

Leg Raise (Captain's Chair)

20+ reps

Bicep Curl (Machine)

8-12 reps

Standing Calf Raise

15-20 reps

Neck Curl

15-20 reps

Hip Abductor (Machine)

12-15 reps

Shrug (Dumbbell)

12-15 reps

Day 2

Squat (Barbell)

6-8 reps

Leg Raise (Captain's Chair)

20+ reps

Bicep Curl (Machine)

8-12 reps

Standing Calf Raise

15-20 reps

Neck Curl

15-20 reps

Hip Abductor (Machine)

12-15 reps

Shrug (Dumbbell)

12-15 reps

Day 2

Leg Press (45 Degrees)

6-12 reps

Leg Raise (Captain's Chair)

20+ reps

Bicep Curl (Machine)

8-12 reps

Standing Calf Raise

15-20 reps

Neck Curl

15-20 reps

Hip Abductor (Machine)

12-15 reps

Shrug (Dumbbell)

12-15 reps

Day 2

Squat (Barbell)

6-8 reps

Leg Raise (Captain's Chair)

20+ reps

Bicep Curl (Machine)

8-12 reps

Standing Calf Raise

15-20 reps

Neck Curl

15-20 reps

Hip Abductor (Machine)

12-15 reps

Shrug (Dumbbell)

12-15 reps

Day 2

Leg Press (45 Degrees)

6-12 reps

Leg Raise (Captain's Chair)

20+ reps

Bicep Curl (Machine)

8-12 reps

Standing Calf Raise

15-20 reps

Neck Curl

15-20 reps

Hip Abductor (Machine)

12-15 reps

Shrug (Dumbbell)

12-15 reps

Day 2

Squat (Barbell)

6-8 reps

Leg Raise (Captain's Chair)

20+ reps

Bicep Curl (Machine)

8-12 reps

Standing Calf Raise

15-20 reps

Neck Curl

15-20 reps

Hip Abductor (Machine)

12-15 reps

Shrug (Dumbbell)

12-15 reps

Day 2

Leg Press (45 Degrees)

6-12 reps

Leg Raise (Captain's Chair)

20+ reps

Bicep Curl (Machine)

8-12 reps

Standing Calf Raise

15-20 reps

Neck Curl

15-20 reps

Hip Abductor (Machine)

12-15 reps

Shrug (Dumbbell)

12-15 reps

Day 2

Squat (Barbell)

6-8 reps

Leg Raise (Captain's Chair)

20+ reps

Bicep Curl (Machine)

8-12 reps

Standing Calf Raise

15-20 reps

Neck Curl

15-20 reps

Hip Abductor (Machine)

12-15 reps

Shrug (Dumbbell)

12-15 reps

Day 2

Leg Press (45 Degrees)

6-12 reps

Leg Raise (Captain's Chair)

20+ reps

Bicep Curl (Machine)

8-12 reps

Standing Calf Raise

15-20 reps

Neck Curl

15-20 reps

Hip Abductor (Machine)

12-15 reps

Shrug (Dumbbell)

12-15 reps

Day 2

Squat (Barbell)

6-8 reps

Leg Raise (Captain's Chair)

20+ reps

Bicep Curl (Machine)

8-12 reps

Standing Calf Raise

15-20 reps

Neck Curl

15-20 reps

Hip Abductor (Machine)

12-15 reps

Shrug (Dumbbell)

12-15 reps

Day 2

Leg Press (45 Degrees)

6-12 reps

Leg Raise (Captain's Chair)

20+ reps

Bicep Curl (Machine)

8-12 reps

Standing Calf Raise

15-20 reps

Neck Curl

15-20 reps

Hip Abductor (Machine)

12-15 reps

Shrug (Dumbbell)

12-15 reps

Day 3

Incline Bench Press (Barbell)

4-10 reps

Lat Pulldown

8-12 reps

Reverse Wrist Curl (Dumbbell)

15-20 reps

Lateral Raise (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

8-12 reps

Face Pull

15-20 reps

Pullover (Dumbbell)

8-12 reps

Day 3

Incline Bench Press (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

8-12 reps

Face Pull

15-20 reps

Pullover (Dumbbell)

8-12 reps

Lat Pulldown

8-12 reps

Reverse Wrist Curl (Dumbbell)

15-20 reps

Day 3

Incline Bench Press (Barbell)

4-10 reps

Lat Pulldown

8-12 reps

Reverse Wrist Curl (Dumbbell)

15-20 reps

Lateral Raise (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

8-12 reps

Face Pull

15-20 reps

Pullover (Dumbbell)

8-12 reps

Day 3

Incline Bench Press (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

8-12 reps

Face Pull

15-20 reps

Pullover (Dumbbell)

8-12 reps

Lat Pulldown

8-12 reps

Reverse Wrist Curl (Dumbbell)

15-20 reps

Day 3

Incline Bench Press (Barbell)

4-10 reps

Lat Pulldown

8-12 reps

Reverse Wrist Curl (Dumbbell)

15-20 reps

Lateral Raise (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

8-12 reps

Face Pull

15-20 reps

Pullover (Dumbbell)

8-12 reps

Day 3

Incline Bench Press (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

8-12 reps

Face Pull

15-20 reps

Pullover (Dumbbell)

8-12 reps

Lat Pulldown

8-12 reps

Reverse Wrist Curl (Dumbbell)

15-20 reps

Day 3

Incline Bench Press (Barbell)

4-10 reps

Lat Pulldown

8-12 reps

Reverse Wrist Curl (Dumbbell)

15-20 reps

Lateral Raise (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

8-12 reps

Face Pull

15-20 reps

Pullover (Dumbbell)

8-12 reps

Day 3

Incline Bench Press (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

8-12 reps

Face Pull

15-20 reps

Pullover (Dumbbell)

8-12 reps

Lat Pulldown

8-12 reps

Reverse Wrist Curl (Dumbbell)

15-20 reps

Day 3

Incline Bench Press (Barbell)

4-10 reps

Lat Pulldown

8-12 reps

Reverse Wrist Curl (Dumbbell)

15-20 reps

Lateral Raise (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

8-12 reps

Face Pull

15-20 reps

Pullover (Dumbbell)

8-12 reps

Day 3

Incline Bench Press (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

8-12 reps

Face Pull

15-20 reps

Pullover (Dumbbell)

8-12 reps

Lat Pulldown

8-12 reps

Reverse Wrist Curl (Dumbbell)

15-20 reps

Day 3

Incline Bench Press (Barbell)

4-10 reps

Lat Pulldown

8-12 reps

Reverse Wrist Curl (Dumbbell)

15-20 reps

Lateral Raise (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

8-12 reps

Face Pull

15-20 reps

Pullover (Dumbbell)

8-12 reps

Day 3

Incline Bench Press (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

8-12 reps

Face Pull

15-20 reps

Pullover (Dumbbell)

8-12 reps

Lat Pulldown

8-12 reps

Reverse Wrist Curl (Dumbbell)

15-20 reps

Day 3

Incline Bench Press (Barbell)

4-10 reps

Lat Pulldown

8-12 reps

Reverse Wrist Curl (Dumbbell)

15-20 reps

Lateral Raise (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

8-12 reps

Face Pull

15-20 reps

Pullover (Dumbbell)

8-12 reps

Day 3

Incline Bench Press (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

8-12 reps

Face Pull

15-20 reps

Pullover (Dumbbell)

8-12 reps

Lat Pulldown

8-12 reps

Reverse Wrist Curl (Dumbbell)

15-20 reps

Day 3

Incline Bench Press (Barbell)

4-10 reps

Lat Pulldown

8-12 reps

Reverse Wrist Curl (Dumbbell)

15-20 reps

Lateral Raise (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

8-12 reps

Face Pull

15-20 reps

Pullover (Dumbbell)

8-12 reps

Day 3

Incline Bench Press (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

8-12 reps

Face Pull

15-20 reps

Pullover (Dumbbell)

8-12 reps

Lat Pulldown

8-12 reps

Reverse Wrist Curl (Dumbbell)

15-20 reps

Day 4

Deadlift (Barbell)

4-6 reps

Leg Extension

10-15 reps

Cable Crunch

8-12 reps

Seated Calf Raise

15-20 reps

Hip Adductor (Machine)

12-15 reps

Leg Curl

10-15 reps

Neck Extension

15-20 reps

Day 4

Romanian Deadlift (Barbell)

6-12 reps

Leg Extension

10-15 reps

Cable Crunch

8-12 reps

Seated Calf Raise

15-20 reps

Hip Adductor (Machine)

12-15 reps

Leg Curl

10-15 reps

Neck Extension

15-20 reps

Day 4

Deadlift (Barbell)

4-6 reps

Leg Extension

10-15 reps

Cable Crunch

8-12 reps

Seated Calf Raise

15-20 reps

Hip Adductor (Machine)

12-15 reps

Leg Curl

10-15 reps

Neck Extension

15-20 reps

Day 4

Romanian Deadlift (Barbell)

6-12 reps

Leg Extension

10-15 reps

Cable Crunch

8-12 reps

Seated Calf Raise

15-20 reps

Hip Adductor (Machine)

12-15 reps

Leg Curl

10-15 reps

Neck Extension

15-20 reps

Day 4

Deadlift (Barbell)

4-6 reps

Leg Extension

10-15 reps

Cable Crunch

8-12 reps

Seated Calf Raise

15-20 reps

Hip Adductor (Machine)

12-15 reps

Leg Curl

10-15 reps

Neck Extension

15-20 reps

Day 4

Romanian Deadlift (Barbell)

6-12 reps

Leg Extension

10-15 reps

Cable Crunch

8-12 reps

Seated Calf Raise

15-20 reps

Hip Adductor (Machine)

12-15 reps

Leg Curl

10-15 reps

Neck Extension

15-20 reps

Day 4

Deadlift (Barbell)

4-6 reps

Leg Extension

10-15 reps

Cable Crunch

8-12 reps

Seated Calf Raise

15-20 reps

Hip Adductor (Machine)

12-15 reps

Leg Curl

10-15 reps

Neck Extension

15-20 reps

Day 4

Romanian Deadlift (Barbell)

6-12 reps

Leg Extension

10-15 reps

Cable Crunch

8-12 reps

Seated Calf Raise

15-20 reps

Hip Adductor (Machine)

12-15 reps

Leg Curl

10-15 reps

Neck Extension

15-20 reps

Day 4

Deadlift (Barbell)

4-6 reps

Leg Extension

10-15 reps

Cable Crunch

8-12 reps

Seated Calf Raise

15-20 reps

Hip Adductor (Machine)

12-15 reps

Leg Curl

10-15 reps

Neck Extension

15-20 reps

Day 4

Romanian Deadlift (Barbell)

6-12 reps

Leg Extension

10-15 reps

Cable Crunch

8-12 reps

Seated Calf Raise

15-20 reps

Hip Adductor (Machine)

12-15 reps

Leg Curl

10-15 reps

Neck Extension

15-20 reps

Day 4

Deadlift (Barbell)

4-6 reps

Leg Extension

10-15 reps

Cable Crunch

8-12 reps

Seated Calf Raise

15-20 reps

Hip Adductor (Machine)

12-15 reps

Leg Curl

10-15 reps

Neck Extension

15-20 reps

Day 4

Romanian Deadlift (Barbell)

6-12 reps

Leg Extension

10-15 reps

Cable Crunch

8-12 reps

Seated Calf Raise

15-20 reps

Hip Adductor (Machine)

12-15 reps

Leg Curl

10-15 reps

Neck Extension

15-20 reps

Day 4

Deadlift (Barbell)

4-6 reps

Leg Extension

10-15 reps

Cable Crunch

8-12 reps

Seated Calf Raise

15-20 reps

Hip Adductor (Machine)

12-15 reps

Leg Curl

10-15 reps

Neck Extension

15-20 reps

Day 4

Romanian Deadlift (Barbell)

6-12 reps

Leg Extension

10-15 reps

Cable Crunch

8-12 reps

Seated Calf Raise

15-20 reps

Hip Adductor (Machine)

12-15 reps

Leg Curl

10-15 reps

Neck Extension

15-20 reps

Day 4

Deadlift (Barbell)

4-6 reps

Leg Extension

10-15 reps

Cable Crunch

8-12 reps

Seated Calf Raise

15-20 reps

Hip Adductor (Machine)

12-15 reps

Leg Curl

10-15 reps

Neck Extension

15-20 reps

Day 4

Romanian Deadlift (Barbell)

6-12 reps

Leg Extension

10-15 reps

Cable Crunch

8-12 reps

Seated Calf Raise

15-20 reps

Hip Adductor (Machine)

12-15 reps

Leg Curl

10-15 reps

Neck Extension

15-20 reps

Day 2

Squat (Barbell)

4 Sets

6-8 Reps

Leg Raise (Captain's Chair)

4 Sets

20+ Reps

Bicep Curl (Machine)

4 Sets

8-12 Reps

Standing Calf Raise

4 Sets

15-20 Reps

Neck Curl

4 Sets

15-20 Reps

Hip Abductor (Machine)

4 Sets

12-15 Reps

Shrug (Dumbbell)

4 Sets

12-15 Reps

Day 4

Deadlift (Barbell)

4 Sets

4-6 Reps

Leg Extension

4 Sets

10-15 Reps

Cable Crunch

4 Sets

8-12 Reps

Seated Calf Raise

4 Sets

15-20 Reps

Hip Adductor (Machine)

4 Sets

12-15 Reps

Leg Curl

4 Sets

10-15 Reps

Neck Extension

4 Sets

15-20 Reps

Day 1

Bench Press (Barbell)

4 Sets

4-10 Reps

Chest Fly (Cable)

4 Sets

12-15 Reps

Chest Supported Row (Machine)

4 Sets

8-12 Reps

Bayesian Curl

4 Sets

8-12 Reps

Seated Overhead Press (Dumbbell)

4 Sets

6-10 Reps

Wrist Curls

4 Sets

15-20 Reps

Rear Delt Fly (Machine)

4 Sets

12-15 Reps

Day 3

Incline Bench Press (Barbell)

4 Sets

4-10 Reps

Lat Pulldown

4 Sets

8-12 Reps

Reverse Wrist Curl (Dumbbell)

4 Sets

15-20 Reps

Lateral Raise (Dumbbell)

4 Sets

12-15 Reps

Tricep Pushdown (Cable)

4 Sets

8-12 Reps

Face Pull

4 Sets

15-20 Reps

Pullover (Dumbbell)

4 Sets

8-12 Reps

WHAT PEOPLE ARE SAYING(2 ratings)

Only ratings with written feedback are displayed here.

3.00 / 5

fede R.Age 20, Man

3 months ago

5 years of prior experience

Less than expected strength gains

Less than expected muscle gains

No modifications

as a science based lifter,this is not science based,some exercises are redundant,for others there are plenty of better alternatives,and the most important thing,4 sets of 10,12,even 15 reps, are not needed. If u are really science based,you would know that 2/3 sets of 5-8 reps taken to absolute failure of the right exercises,are the best bang for your buck.

Ryan H.Age 22, Man

3 months ago

5 weeks complete

1 year of prior experience

As expected strength gains

More than expected muscle gains

No modifications

Program is a great upper lower split that targets all muscle groups with an emphasis on the upper body.