Unleash your strength with this comprehensive 12-week program designed for those ready to elevate their training. The 2 Upper Body / 2 Lower Body Split focuses on balanced muscle development, featuring targeted exercises like the Smith Machine Bench Press and Deficit Trap Bar Deadlift. Committing just four days a week, you'll build muscle and increase strength through a variety of effective movements. Perfect for lifters looking to maximize their gains while maintaining a manageable schedule. Get ready to transform your physique and push your limits!

2 Upper Body / 2 Lower Body Split (2)

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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

Bench Press (Smith Machine)

Seated Row (Cable)

Arnold Press

Lat Machine Parallel Grip

Incline Chest Press (Machine)

Hammer Curl (Cable)

Cross Cable Tricep Kickback

Deficit Trap Bar Deadlift

Leg Curl

Cannonball Leg Press

Leg Extension

Standing Calf Raise Machine

Leg Raise (Captain's Chair)

Side Plank Dip

Lower Body 1

Smith Machine Shoulder Press

T-Bar Row

Chest Press (Machine)

Chin-Up (Weighted)

Seated Lateral Raise (Dumbbell)

Seated Incline Bicep Curl

Overhead Tricep Extension (Cable)

Upper Body 2

Hack Squat Machine (Leg Sled)

Lying Leg Curl

Bulgarian Split Squat (Barbell)

Calf Raise (Leg Press)

Hip Thrust (Machine)

Ab Wheel

Cable Crunch

Lower Body 2

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