4 day Upper/Lower Gainz Train

Transform your physique with the 4 Day Upper/Lower Gainz Train, a meticulously crafted 12-week program designed for serious lifters. This program balances upper and lower body workouts across four days each week, ensuring comprehensive muscle engagement and optimal recovery. Featuring a variety of exercises like the Incline Bench Press, Hack Squat, and Cable Crossover, you'll build strength and size while honing your technique. Get ready to push your limits and achieve the gains you've been striving for!

Designed to put slabs of muscle on your body as long as you’re doing everything necessary outside of the gym. Work up to a top set and do a back off set on big main lifts and then for your isolation and accessory work shoot for straight sets or do a top set and back off sets. Lower the weight and really feel your muscles working. There is more than enough volume in this program and if you find it too much drop a set where you see necessary .

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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 (Smith Machine)

Chest Press (Machine)

Cable Crossover

Lat Pulldown (Single Arm)

Seated Row (Cable)

Lateral Raise (Dumbbell)

Rear Delt Fly (Cable)

Seated Dumbbell Curl

Single Arm Tricep Extension (Cable)

Hack Squat

Stiff Leg Deadlift

Leg Extension

Hamstring Curl

Hip Adductor (Machine)

Abs Crunch (Machine)

Dip (Weighted)

Incline Chest Press (Machine)

Pec Deck (Machine)

Face Pull

Chest Supported Row (Machine)

Pull-Up (Bodyweight)

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Leg Press

Hip Abductor (Machine)

Decline Crunch

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