Upper/Lower Strength
A 4-workout-per-week split — 2 upper body, 2 lower body — built around barbell and dumbbell lifts. Run it as written for a 4-week program, or 2x/week to stretch it to 8 weeks.
A straightforward split that builds real strength
Upper/Lower Strength keeps things simple: two upper body days, two lower body days, built around the barbell and dumbbell lifts that actually move the needle. No gimmicks — just a well-organized split you can run again and again as you get stronger.
- You have access to a gym or a home rack with a barbell and dumbbells
- You want a straightforward 4-day split, not something overly complicated
- Your schedule varies — the same program works whether you train 4x or 2x per week
- You have some lifting experience with the core barbell movements
Workout 1 — Chest, Back, Bis, Tris, Core
| Barbell bench press | 4 sets (ramping) |
| Standing alternating DB curl | 4 × 8-12 |
| Tripod row | 4 sets (ramping) |
| Dumbbell skull crushers | 4 × 4-5 |
| Chin ups | 3 × 5 |
| Cross crunch | 3 × 20 |
Common questions
Do I need a gym?
Yes — this program is built around barbell and dumbbell lifts. Access to a basic gym or home rack is recommended.
Can I run this over 8 weeks instead of 4?
Yes. Train all 4 workouts per week for a 4-week program, or train 2x/week to stretch the same program out to 8 weeks.
How is it delivered?
Through an instant spreadsheet download — you follow along and log every lift, the same way I log mine.
Start Upper/Lower Strength today
A straightforward 4-day split, delivered straight to your inbox. Follow the plan, log every lift, watch your strength climb.
Get Upper/Lower Strength