Upper / Lower 4 Day Split

The Upper/Lower programme is a 4 day training split designed for those who want to increase the most muscle mass and strength while being able to have plenty of rest days while still having the adequate training volume.

The split can be completed on whatever days you desire but my personal recommendation would be ;

Monday - UPPER 1

Tuesday - LOWER 1

Wednesday - REST

Thursday- UPPER 2

Friday- LOWER 2

Saturday / Sunday -REST

A full skeleton plan is included to help allow you to alter the plan to your own gym or even if you wanted to completely make your own . I take the stress out of knowing where to place what movements, set , reps and help you get to your desired goals quicker . 

I have also taken in consideration the rest day placement to ensure you are resting properly between sessions.  

Full reps , sets and exercises are included.  

I recommend you get a log book so you can track your lifts every week to ensure you are progressively overloading.

Each exercise should be performed to muscle failure ( stop when form breaks down)