4-Day Upper Lower Split

UL Split (Monday Upper Back Day)


Main Lift (Choose one)


Pulling Movement (Choose one)


Tricep Movement (Choose one)


Bicep Curl (Choose one)


Delt Movement (Choose one)


UL Split (Tuesday Lower Quad Day)


Main Lift


Supplementary Main Lift (Choose one)


Quad Movement (Choose one)


Calf Movement (Choose one)


Core Accessory (Choose one)


UL Split (Wednesday Upper 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)


UL Split (Thursday Lower Ham Day)


Main Lift


Supplementary Main Lift (Choose one)


Glute Movement (Choose one)


Calf Movement (Choose one)


Core Accessory (Choose one)