Upper Lower — Strength Focus
A 4-day upper/lower split focused on building raw strength. Heavy compounds with strategic accessory work.
4 days a week · 12 weeks · Intermediate · day 1 free, the rest with Pro
Upper A — Chest & Back (Heavy)
- Bench Press: 5 × 5, rest 4 min
- Pendlay Row: 5 × 5, rest 3 min
- Incline Dumbbell Press: 3 × 8-10, rest 2 min
- Chin-ups: 3 × 6-10, rest 2 min
- Face Pulls: 3 × 15-20, rest 1 min
Lower A — Squat Focus
5 exercises (Pro).
Upper B — Shoulders & Arms
5 exercises (Pro).
Lower B — Deadlift Focus
5 exercises (Pro).
Run day 1 with no account