This is my complete 4-Day Upper/Lower Size & Strength Program — designed for intermediate lifters who want serious, balanced muscle and strength gains without spending 2 hours in the gym.
What you get:
4 focused training days per week (Upper/Lower split)
Each major muscle group trained twice per week
Automatic progressive overload — choose your weekly increase from 1% to 5% in your profile settings
Smart mix of heavy compound strength work and targeted hypertrophy
Clear sets, reps, RPE, rest times, and detailed technique notes
This volume is intentionally balanced because it’s an intermediate program — exactly what the body needs once beginner gains slow down. Every major muscle is hit with the right mix of intensity and weekly sets for continued growth.
Ready to stop guessing and start growing?