4x/Week Upper/Lower Program

8–12 reps · 2–3 sets · 1+ min rest · Train within 3 reps of failure on every set.

1. 1

   Horizontal Press

   Barbell Bench Press · Dumbbell Bench Press · Machine Chest Press

2. 2

   Horizontal Pull (Upper Back Focus)

   Chest-Supported Row · Face Pull · Rear Delt Row

3. 3

   Vertical Press

   Overhead Press · Dumbbell Shoulder Press · Machine Shoulder Press

4. 4

   Vertical Pull

   Pull-Up · Lat Pulldown · Assisted Pull-Up

8–12 reps · 2–3 sets · 1+ min rest · Train within 3 reps of failure on every set.

1. 1

   Vertical Press

   Overhead Press · Dumbbell Shoulder Press · Machine Shoulder Press

2. 2

   Vertical Pull

   Pull-Up · Lat Pulldown · Assisted Pull-Up

3. 3

   Horizontal Press

   Barbell Bench Press · Dumbbell Bench Press · Machine Chest Press

4. 4

   Horizontal Pull

   Barbell Row · Cable Row · Chest-Supported Row

8–12 reps · 2–3 sets · 1+ min rest · Train within 3 reps of failure on every set.

1. 1

   Squat Pattern

   Barbell Squat · Leg Press · Goblet Squat

2. 2

   Hip Extension

   Hip Thrust · Glute Bridge · Romanian Deadlift (RDL)

3. 3

   Unilateral Squat Pattern

   Bulgarian Split Squat · Walking Lunge · Step-Up

4. 4

   Leg Extension

   Machine Leg Extension · Banded Leg Extension

5. 5

   Leg Curl

   Lying Leg Curl · Seated Leg Curl · Nordic Curl

8–12 reps · 2–3 sets · 1+ min rest · Train within 3 reps of failure on every set.

1. 1

   Hinge Pattern

   Romanian Deadlift · Trap Bar Deadlift · Back Extension

2. 2

   Squat Pattern

   Barbell Squat · Leg Press · Goblet Squat

3. 3

   Hip Extension

   Hip Thrust · Glute Bridge · Romanian Deadlift (RDL)

4. 4

   Abduction

   Cable Hip Abduction · Machine Hip Abduction · Banded Lateral Walk

5. 5

   Adduction

   Cable Hip Adduction · Machine Hip Adduction · Copenhagen Plank