Upper body · 4-day split
The upper/lower split is the classic step up from full-body training. Four days a week you alternate upper-body and lower-body sessions, so each muscle is trained twice a week with enough volume to keep growing.
This is the upper-body day, covering every pressing and pulling pattern plus direct arm work. Pair it with a lower day for the full program.
Upper body · 4-day split
Best for intermediates who can train 4 days a week.
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A 4-day routine that alternates upper-body and lower-body workouts. It trains each muscle group about twice a week, a sweet spot for building muscle as an intermediate.
Once you are past the beginner stage, splitting upper and lower lets you add volume per muscle without each session running too long. Both work; upper/lower scales better as you get stronger.
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