AI OPTIMUM 😹 U/L 4 day split (Upper focused)

optimized 4-day Upper/Lower split, incorporating:

✅ Upper body emphasis
✅ Minimal glute and hamstring development, focusing on quads
✅ Smart, consistent rep schemes:
	•	4 sets of 5–8 reps for compound lifts
	•	3 sets of 8–15 reps for isolation/accessory work
✅ Lower volume is reduced while still making gains
✅ Light upper body accessory work on Day 5

PROGRESSIVE OVERLOAD IS KEY.

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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)

Pull-Up (Weighted)

Seated Wide-Grip Row (Cable)

Chest Fly (Cable)

JM Press

Bayesian Curl

Lateral Raise (Cable)

Bench Press (Barbell)

Wide Grip Lat Pulldown

Seated Row (Cable)

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Machine)

Hack Squat

Lying Leg Curl

Leg Extension

Standing Calf Raise

Hanging Leg Raise

Cable Crunch

Wrist Curls

Leg Press

Shoulder Press (Machine)

Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

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