4-day Upper/Lower program with busy or late shifts

This 4-day Upper/Lower program is tailored for intermediate lifters who work late shifts or have variable schedules. It focuses on building lean muscle, increasing strength, with particular emphasis on chest, back, shoulders, and legs. Workouts use RPE-based sets to allow auto-regulation: intensity can be adjusted depending on daily energy levels, making it easy to stay consistent even after long shifts.

Light or lower-energy days should focus on main lifts and 2–3 accessory movements to maintain progress without over-fatiguing, while full rest days are prioritized to maximize recovery, growth, and performance. This program encourages progressive overload on both compound and accessory lifts, while remaining flexible around work demands—perfect for anyone balancing demanding jobs with consistent strength and hypertrophy training.

Once 6 Weeks is done, restart stronger.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Pull-Up (Weighted)

Incline Bench Press (Dumbbell)

Bent Over Row (Barbell)

Lateral Raise (Dumbbell)

Skull Crusher (Barbell)

Upper Strength

Squat (Barbell)

Romanian Deadlift (Barbell)

Back Extension

Leg Press

Hamstring Curl

Standing Calf Raise

Lower Strength

Seated Row (Cable)

Chest Press (Machine)

Lat Pulldown

Upper Hypertrophy

Front Squat (Barbell)

Walking Lunge (Dumbbell)

Leg Extension

Seated Calf Raise

Decline Sit Up (Bodyweight)

Lower hypertrophy

DELOAD Week

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