Upper/Lower 4-Day Training Program
Overview
Goal: Build muscle and strength while reducing body fat.
Split: 4 Days/Week (Upper/Lower)
Focus: Strong back development and full-body hypertrophy
Session Length: ~60 minutes
Training Level: Intermediate
Day 1 - Upper A
**Upper A - Strength + Horizontal Focus**
- Barbell Bench Press: 4 x 5-6
- Barbell Bent-Over Rows: 4 x 6-8
- Seated Overhead Press: 3 x 8-10
- Chest-Supported DB Rows: 3 x 10-12
- Cable Lateral Raises: 2-3 x 12-15
- EZ Bar Curl + Rope Triceps Pushdown (Superset): 3 x 12-15 each
Day 2 - Lower A
**Lower A - Strength + Quad Focus**
- Back Squat: 4 x 5-6
- Romanian Deadlifts: 3 x 8-10
- Leg Press: 3 x 10-12
- Walking Lunges: 2-3 x 20 steps
- Standing Calf Raises: 3 x 15-20
- Plank: 3 x 45-60 seconds
Day 3 - Upper B
**Upper B - Vertical Pull + Back Hypertrophy**
- Weighted Pull-Ups / Lat Pulldown: 4 x 6-10
- Incline DB Press: 3 x 8-10
- Chest-Supported T-Bar Row: 3-4 x 10-12
Upper/Lower 4-Day Training Program
- Straight-Arm Cable Pulldown: 3 x 12-15
- Rear Delt Fly: 2-3 x 15
- Hammer Curl + Overhead Triceps Ext (Superset): 3 x 12 each
Day 4 - Lower B
**Lower B - Posterior Chain Focus**
- Trap Bar Deadlift / Conventional Deadlift: 4 x 4-6
- Bulgarian Split Squats: 3 x 8-10/leg
- Hamstring Curl Machine: 3 x 12-15
- Glute Kickbacks: 3 x 15
- Seated Calf Raises: 3 x 20
- Cable Crunches / Hanging Leg Raises: 3 x 15
Guidelines & Nutrition
**Progression**:
- Increase weight when top reps feel easy.
- Focus on form over load.
**Conditioning (Optional)**:
- Incline walking (20-30 min) or HIIT (15-20 min) x2/week.
**Nutrition**:
- Eat in a slight calorie deficit (~300-500 kcal).
- High protein (190g/day target).
- Stay hydrated and sleep well.