4 Day Upper Lower (Novice)
4 days per week (2 upper, 2 lower): I was preaching this split years before it became popular in the “science based” hypertrophy scene, and I still use it as the core model of my training. This tried-and-true split seamlessly combines maximum hypertrophy and strength training, so your physique matches your power. You will pack on pounds of dense muscle mass, hit PRs routinely, and dramatically improve body composition. Unlike mainstream, redundant U/L plans, you will perform a variety of movements each week that induce more growth, leaving you with no lagging body parts. After following this program for 8-12 months, in conjunction with proper recovery, you will undoubtedly look like you lift… and you will be stronger than almost everybody in your gym.
NOT just a list of exercises. All programs include:
Guide on when and how to progress weight lifted
How to do warm up sets properly
Scheduling and rest day options
Equipment and gear worth using
Mobility work to do prior to training
Glossary of terms and definitions
Full routine with exercises (and alternates), sets, reps, rest time, and notes on intensity and technique
Frequently asked questions (FAQ)
Given the nature of digital products, all sales are final. Feel free to email me with any questions regarding the program.
4 days per week (2 upper, 2 lower): I was preaching this split years before it became popular in the “science based” hypertrophy scene, and I still use it as the core model of my training. This tried-and-true split seamlessly combines maximum hypertrophy and strength training, so your physique matches your power. You will pack on pounds of dense muscle mass, hit PRs routinely, and dramatically improve body composition. Unlike mainstream, redundant U/L plans, you will perform a variety of movements each week that induce more growth, leaving you with no lagging body parts. After following this program for 8-12 months, in conjunction with proper recovery, you will undoubtedly look like you lift… and you will be stronger than almost everybody in your gym.
NOT just a list of exercises. All programs include:
Guide on when and how to progress weight lifted
How to do warm up sets properly
Scheduling and rest day options
Equipment and gear worth using
Mobility work to do prior to training
Glossary of terms and definitions
Full routine with exercises (and alternates), sets, reps, rest time, and notes on intensity and technique
Frequently asked questions (FAQ)
Given the nature of digital products, all sales are final. Feel free to email me with any questions regarding the program.
4 days per week (2 upper, 2 lower): I was preaching this split years before it became popular in the “science based” hypertrophy scene, and I still use it as the core model of my training. This tried-and-true split seamlessly combines maximum hypertrophy and strength training, so your physique matches your power. You will pack on pounds of dense muscle mass, hit PRs routinely, and dramatically improve body composition. Unlike mainstream, redundant U/L plans, you will perform a variety of movements each week that induce more growth, leaving you with no lagging body parts. After following this program for 8-12 months, in conjunction with proper recovery, you will undoubtedly look like you lift… and you will be stronger than almost everybody in your gym.
NOT just a list of exercises. All programs include:
Guide on when and how to progress weight lifted
How to do warm up sets properly
Scheduling and rest day options
Equipment and gear worth using
Mobility work to do prior to training
Glossary of terms and definitions
Full routine with exercises (and alternates), sets, reps, rest time, and notes on intensity and technique
Frequently asked questions (FAQ)
Given the nature of digital products, all sales are final. Feel free to email me with any questions regarding the program.