Day 1 — DAY 1 - UPPER (A) Strength
UPPER (A) Strength
Program Overview
- Recommended Duration
- 60
- Days per Week
- 4
Best For
Pros with 4 solid days/week, intermediates+, busy execs who still want serious gains.
Not Suitable For
3-day/week people - stick to Full Body.
Training Days
Day 2 — DAY 2 - LOWER (A) Strength + Quads
LOWER (A) Strength + Quads
Day 3 — DAY 3 - UPPER (B) Hypertrophy
UPPER (B) Hypertrophy
Day 4 — DAY 4 - LOWER (B) Hypertrophy + Glutes
LOWER (B) Hypertrophy + Glutes
•Why Use Upper/Lower Split ?
-4 Days = Optimal Frequency:
Hit each muscle 2x/week in 4x 60-75 min sessions. Fits Mon/Tue + Thu/Fri work schedule. Weekends free.
-Higher Volume Without Burnout:
More sets per muscle than Full Body → Better for growth. But split fatigue between upper/lower → Stay sharp for work.
-Strength + Aesthetics Focus:
Go heavy on compounds for strength, then add isolation for lagging parts. Perfect if you want to look + perform elite.
-Travel/Deadline Proof:
Miss Thursday? Hit Upper Friday, Lower Saturday. Structure adapts. No muscle group gets skipped a full week.
-Better CNS Management:
Lower days give upper body CNS a break and vice versa. Less brain fog vs 3 hard Full Body sessions.
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-Best for: Pros with 4 solid days/week, intermediates+, busy execs who still want serious gains.
-Not for: 3-day/week people → stick to Full Body.
-Bottom line: Pro-level results with a pro-level schedule.
•STEP IT UP JOINING GURU FIT :
-Completely Personalised Nutrition,Supplementation and Workout Program Based Upon Your desired Dream Body Goals.
*Weekly Checkins
*Daily Support
*Diet Will be Updated Every 10-15 Day