Foundational Fitness Programs — Instant Download
Ready for 4 days a week? This upper/lower split doubles your training frequency per muscle group compared to a PPL split, making it ideal for building strength quickly.
You'll hit every muscle group twice per week with a focus on the big compound lifts — squat, bench, deadlift, overhead press. Progressive overload is built into every week.
$15
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Format
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Training Split
Upper/Lower
Experience
Beginner
Duration
8 Weeks
Weeks 1-4
+ 1 more phase included in the full program
The program progressively increases intensity across all 8 weeks.
Here's a look at a real training day from the program.
Warmup
Band Pull-Aparts
15 reps
Arm Circles
10 each direction
Working Sets
Flat Bench Press
Strength focus
4 × 5
Barbell Row
4 × 6-8
Overhead Press
3 × 8
Dumbbell Curl
3 × 10-12
Triceps Pushdown
3 × 10-12
Face Pulls
Rear delt health
3 × 15
Full program includes detailed workouts for all 8 weeks with progressive overload.
If you've completed a 4-week kickstart or have a few months of gym experience, you're ready. The program accounts for recovery with strategic rest days.
Upper/Lower hits each muscle group twice per week instead of once, which is better for strength gains. The tradeoff is slightly shorter sessions with more frequency.
Start with a weight that challenges you for the listed reps but allows proper form. The program includes guidelines for progressive loading.
8 weeks of structured training for $15. Instant download.
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