4-Day Upper Lower Program
Upper Lower (Day 1 Back Day)
Main Lift (Choose one)
Bent-Over Row Volume: 3x8-10 Load: 135lb
One-Arm Dumbbell Row Volume: 3x8-10 Load: 75lb
Pulling Movement (Choose one)
Lat Pulldown Volume: 3x8-10 Load: 160lb
Straight-Arm Pulldown Volume: 3x8-10 Load: 120lb
Tricep Movement (Choose one)
Tricep Pushdown Volume: 3x8-10 Load: 165lb
Barbell Skull Crusher Volume: 3x8-10 Load: 75lb
JM Press Volume: 3x8-10 Load: 75lb
Dips Volume: 3x8-10 Load: Bodyweight
Bicep Curl (Choose one)
Extended Cable Curl Volume: 3x8-10 Load: 27lb x2
Sitting Hammer Curls Volume: 3x8-10 Load: 30lb x2
Delt Movement (Choose one)
Barbell OHP Volume: 3x8-10 Load: 125lb
Sitting Dumbbell OHP Volume: 3x8-10 Load: 50lb x2
Z Press Volume: 3x8-10 Load: 75lb
Upper Lower (Day 2 Quad Day)
Main Lift
- Squat Volume: 4x1-10 Load: 415lb
Supplementary Main Lift (Choose one)
Front Squat Volume: 3x8-10 Load: 225lb
Goblet Squat Volume: 3x8-12 Load: 75lb
Pause High Bar Squat Volume: 3x8-10 Load: 315lb
Box Squat Volume: 3x8-10 Load: 315lb
Pin Squat Volume: 3x5-10 Load: 315lb
Quad Movement (Choose one)
Dumbbell Lunge Volume: 3x8-12 Load: 40lb x2
Bulgarian Split Squat Volume: 3x8-12 Load: 30lb x2
Farmer’s Walks Volume: 4x20 steps (15m) Load: 455lb
Calf Movement (Choose one)
Standing Calf Raises Volume: 4x10-15 Load: 180lb
Seated Calf Raises Volume: 4x10-15 Load: 135lb
Core Accessory (Choose one)
Hanging Leg Raises Volume: 3x12-15 Load: Bodyweight
Weighted Reverse Crunches Volume: 3x12-15 Load: 12.5lb
Standing Barbell Russian Twist Volume: 3x12-15 Load: 65lb
Upper Lower (Day 3 Chest Day)
Main Lift
- Bench Press Volume: 4x1-10 Load: 265lb
Supplementary Main Lift (Choose one)
Paused Bench Press Volume: 3x6-10, 3 second pause Load: 185lb
Close-Grip Bench Press Volume: 3x8-10 Load: 185lb
Incline Dumbbell Press Volume: 3x8-10 Load: 80lb x2
Incline Push-ups Volume: 3x12-15 Load: Bodyweight
Crossover Accessory Movement (Choose one)
Cable Crossover Volume: 3x8-10 Load: 27lb x2
Dumbbell Crossover Volume: 3x8-10 Load: 22.5lb x2
Tricep Movement (Choose one)
Tricep Pushdown Volume: 3x8-10 Load: 165lb
Barbell Skull Crusher Volume: 3x8-10 Load: 75lb
JM Press Volume: 3x8-10 Load: 75lb
Dips Volume: 3x8-10 Load: Bodyweight
Bicep Curl (Choose one)
Extended Cable Curl Volume: 3x8-10 Load: 27lb x2
Sitting Hammer Curls Volume: 3x8-10 Load: 30lb x2
Delt Movement (Choose one)
Barbell OHP Volume: 3x8-10 Load: 125lb
Sitting Dumbbell OHP Volume: 3x8-10 Load: 50lb x2
Z Press Volume: 3x8-10 Load: 75lb
Upper Lower (Day 4 Hamstring Day)
Main Lift
- Conventional Deadlift Volume: 4x1-10 Load: 495lb
Supplementary Main Lift (Choose one)
Pause Romanian Deadlift Volume: 4x6-10 Load: 315lb
Deficit Deadlift Volume: 4x6-10 Load: 315lb
Slow-To-The-Knee Deadlift Volume: 4x6-10 Load: 405lb
Glute Movement (Choose one)
Hip Thrust Volume: 3x8-12 Load: 185lb
Good Mornings Volume: 3x8-12 Load: 135lb
45-degree Hyperextension Volume: 3x8-12 Load: 45lb
Calf Movement (Choose one)
Standing Calf Raises Volume: 4x10-15 Load: 180lb
Seated Calf Raises Volume: 4x10-15 Load: 135lb
Core Accessory (Choose one)
Hanging Leg Raises Volume: 3x12-15 Load: Bodyweight
Weighted Reverse Crunches Volume: 3x12-15 Load: 12.5lb
Standing Barbell Russian Twist Volume: 3x12-15 Load: 65lb