4-Day Upper Lower Program

Upper Lower (Day 1 Back Day)


Main Lift (Choose one)


Pulling Movement (Choose one)


Tricep Movement (Choose one)


Bicep Curl (Choose one)


Delt Movement (Choose one)


Upper Lower (Day 2 Quad Day)


Main Lift


Supplementary Main Lift (Choose one)


Quad Movement (Choose one)


Calf Movement (Choose one)


Core Accessory (Choose one)


Upper Lower (Day 3 Chest Day)


Main Lift


Supplementary Main Lift (Choose one)


Crossover Accessory Movement (Choose one)


Tricep Movement (Choose one)


Bicep Curl (Choose one)


Delt Movement (Choose one)


Upper Lower (Day 4 Hamstring Day)


Main Lift


Supplementary Main Lift (Choose one)


Glute Movement (Choose one)


Calf Movement (Choose one)


Core Accessory (Choose one)