#Upper Lower 4 Day Split

Goated 4 day split … 🫵🏼 DM me “LIFTED” for 1:1 coaching #gym #gymlife #fyp #upper #lower

NEW 4 Day UPPER / LOWER Workout Split (The 4 Day Aesthetic Framework) Drop a ‘16’ in the comments or DM me ‘16’ for your FREE 16-Week Six-Pack Blueprint! It’s packed with the exact methods I use with clients to get incredible results in under 16 weeks 💪 Here’s my new 4 day workout split. No need to keep scrolling through instagram in search of workouts, I’ve built this with you lads in mind 🔥 Day 1️⃣ Upper 1 Day 2️⃣ Lower 1 Day 3️⃣ Upper 2 Day 4️⃣ Lower 2 😴 When to Rest: I recommend resting after each Lower day but this split can be flexible. If resting in the way suggested above doesn’t suit you and your lifestyle then: Aim to hit 2 upper workouts and 2 lower workouts per week and slot the rest days in around your schedule. #workoutsplit #workoutprogram #freeworkout #trainingsplit #trainingprogram #gym #workout

4 day split ✅ Follow @k3uncut #fitness #fitnesscoach #4daysplit #freeworkout #gym #upperbody #lowerbody

📌 SAVE THIS 📝 | A 4-Day Upper / Lower Split That Actually Fits Your Life If your training has no structure… don’t be surprised when your results don’t either. Most guys don’t need more exercises. They need a plan they can stay consistent with. This split works because it solves the biggest mistakes most people make: • 4 training days — not living in the gym • Each muscle trained twice per week • Built-in recovery so your body can actually grow • Workouts stay ~45 minutes so life doesn’t knock you off track Upper days = chest, back, shoulders, arms Lower days = quads, hamstrings, glutes, calves Simple. Effective. Repeatable. No guessing what to do. No bouncing between programs every week. And that recovery day? That’s non-negotiable. That’s where steps, mobility, and joint health live, the stuff that keeps you progressing instead of feeling wrecked all the time. Run this split with intention. Fuel your body properly. Sleep like it matters (because it does). This is your foundation. We’ll earn the “advanced” stuff later, after you prove you can follow a structured plan. Save this. Commit for 6–8 weeks. And stop switching programs out of boredom. 🔥

Rip tik tok @devonneatonn #bodybuilding #upperlower #upperlowersplit #fullbody

4 Day Workout Split For Muscle Growth 🦾 DM me “1on1” for 1-on-1 Coaching 🤝 Follow me for more fitness tips & workouts :) @myprotein | Code “HUSSEIN” for 40% OFF! @gymshark | Code “HUSSEIN” for 10% off #reels #foryou #motivation #fitnessmotivation #fitness #mentality #workout #training #arnoldschwarzenegger #musclegain #abs #biceps

U/L gotta be top 3 splits . . #gymmotivation #fitnessmotivation #gym #fitness #bodybuilding #real #gymbro #gymtok #upper #upperlower #upperday #upperbodyworkout #upperlowersplit

Here is the exact split I’ll be running over the next 6-8 months (PPL x UL)- Day 1: Push Day 2: Pull Day 3: Legs Day 4: Rest Day 5: Upper Day 6: Lower Day 7: Rest Every exercise I do is in between 1-3 sets in a 5-10 rep range. I track every session so all my volume is equated for by the end of the week. I also use a “ladder progression” system with reps and weight (ex: using the same weight at 5 reps until I can get 10, then increasing the load). Yes, I took the science pill. As you can see from my physique- I achieved this doing a modified bro-split. So, no you do not need to train optimally to see growth. Rather, you need to train for a longer period of time (I’ve been lifting since 7th grade) and really focus on small progressions. I switched due to a lot of lifestyle changes recently and a large amount of my focus is going to be on growth outside of the gym. Before you ask- I do cardio 2-4x a week in 200 calorie sessions (whether that be the incline treadmill, stair master, or simply walking at home). If you have any other questions, feel free to ask! All of my outfits are from @dfyne.official @ayblmen @fallenxarchives #explore #gym #lifting #split

4 day routine | Upper Lower Split | Training Programs link 🔗 in bio (linktree) . . . . #workoutroutine #upperlower #gym #basicfit #gymlife

S+ tier upper day — built for strength + hypertrophy ✅ - Coaching + Programs in Bio @kontrolledinsanity . . . . #gym #fitness #fitnessmotivation #upperbodyworkout #upperday #upperbody #workoutroutine #gymroutine #fitnessreels #workoutreels #hypertrophy

Comment “4-day” below for a free trial on my 4 day split that works Chest day, back day, arm day, shoulder day and no legs? That bro split won’t cut it peeps if you are trying to get the most out of your training. Instead try this upper lower split that has training a muscle twice per week. You will make better strength we fast physique results. #reels #viral #training #video #content #split #back #chest #arms #like #follow #share #instagram #inspiration #instagram

If you train 4 days per week stop training each muscle just once per week Instead you need an effective and efficient workout plan that targets each muscle group twice per week Here is a 4 day workout split to do this UPPER A 1.SEATED CHEST FLY 2.INCLINE SMITH PRESS 3.FLAT DB PRESS 4.CABLE LATERAL RAISES 5.SMITH SHOULDER PRESS 6.TRICEP ROPE EXTENSIONS LOWER A 1.HAMSTRING CURL 2.LEG EXTENSION 3.HACK SQUAT 4.LEG PRESS 5.DB BULGARIAN SS 6.CALF RAISES UPPER B 1.PULL UPS 2.LAT PULL DOWN 3.SINGLE ARM CABLE ROW 4.SINGLE ARM LAT PULL DOWN 5.WIDE GRIP CABLE ROW 6.REAR DELT FLY 7.D-HANDLE BEHIND BACK CABLE CURLS LOWER B 1..HAMSTRING CURL 2.LEG EXTENSION 3.RDL’S 4.SINGLE LEG PRESS 5.WALKING LUNGES 6.CALF RAISES Comment “4DAYS” below for the full workout