4-Day Upper Body Focused Split

A gym training program with 4 workouts weekly. Designed for hypertrophy. Trains full body with a focus on upper body muscle groups.

What's this?

An upper body focused program with 4 workouts weekly.

Designed to chisel those upper body muscles. Still plenty of lower body though, don't worry.

Hypertrophy-focused. Created for those who want consistent and sustainable progress in the gym.


  • Plenty of recovery between workouts
  • Good variety of exercises for every muscle group
  • Simple, straightforward split


  • Advanced trainees will benefit from more volume