4 Day Upper Lower (3x Upper + 3x Lower Days)

Transform your physique with this comprehensive 6-week program designed to maximize strength and muscle growth through a balanced 4-day upper-lower split. With three upper body and three lower body sessions each week, you'll engage in a variety of targeted exercises like Stiff Leg Deadlifts, Wide Grip Lat Pulldowns, and Hip Thrusts, ensuring every muscle group gets the attention it deserves. Ideal for those ready to push their limits in a full gym setting, this program is structured to enhance your performance and sculpt your body effectively. Get ready to elevate your training and see real results!

3 different upper and lower days to promote higher training frequency and adequate stimulus.
9 day training weeks

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Stiff Leg Deadlift

Leg Press (45 Degrees)

Single Leg Calf Raise

Hip Thrust (Machine)

Neck Extension

Reverse Wrist Curl (Barbell)

Lower C

Wide Grip Lat Pulldown

Face Away Cable Curl

Chest Fly (Cable)

JM Press (Smith Machine)

AD Press (Smith Machine)

Rear Delt Fly (Cable)

Upper C

Seated Hamstring Curl

Hack Squat

Calf Raise (Leg Press)

Leg Extension

Cable Crunch

Neck Curl

Lower B

Incline Bench Press (Smith Machine)

Chest Supported Row (Dumbbell)

Tricep Extension (Cable)

One Arm Lateral Raise (Cable)

Preacher Curl (Dumbbell)

Upper B

Romanian Deadlift (Barbell)

Lying Leg Curl

Hip Adductor (Machine)

Decline Crunch

Wrist Curls

Lower A

Bench Press (Dumbbell)

Single Arm High Row (Cable)

Lateral Raise (Cable)

Seated Wide-Grip Row (Cable)

Preacher Curl (Barbell)

Single Arm Tricep Extension (Cable)

Upper A

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