Advanced 4-Day Upper/Lower Muscle-Building Program

Schedule: 4 training days per week (e.g., Mon/Tue/Thu/Fri).

• Day 1 → Upper (Strength Focus)

• Day 2 → Lower (Strength Focus)

• Day 3 → Upper (Hypertrophy Focus)

• Day 4 → Lower (Hypertrophy Focus)

🔹 Day 1 – Upper Body (Strength)

• Bench Press – 5×5

• Weighted Pull-Ups – 4×5–6

• Overhead Press – 4×6

• Barbell Row – 4×6

• Barbell Curl – 3×8–10

• Skull Crushers – 3×8–10

🔹 Day 2 – Lower Body (Strength)

• Back Squat – 5×5

• Deadlift – 4×4

• Walking Lunges – 3×8 steps per leg

• Romanian Deadlift – 3×8

• Standing Calf Raises – 4×10–12

• Ab Wheel Rollouts – 3×12

🔹 Day 3 – Upper Body (Hypertrophy)

• Incline Dumbbell Press – 4×8–10

• Seated Cable Row – 4×8–10

• Dumbbell Shoulder Press – 4×10

• Lateral Raises – 4×12–15

• Preacher Curls – 3×10–12

• Rope Pushdowns – 3×10–12

🔹 Day 4 – Lower Body (Hypertrophy)

• Front Squat – 4×8–10

• Leg Press – 4×10–12

• Stiff-Leg Deadlift – 4×8–10

• Bulgarian Split Squats – 3×10 each leg

• Seated Calf Raises – 4×12–15

• Hanging Leg Raises – 3×15

📈 Progression Rules

• Strength days: add 2.5–5 lbs weekly if you can hit all prescribed reps.

• Hypertrophy days: increase weight once you hit the top of the rep range.

• Rest: 2–3 minutes on compound lifts, 60–90 seconds on accessory lifts.

⚡ Why This Works for Advanced Lifters

• Frequency: Each muscle group trained twice per week.

• Variety: Strength days for power, hypertrophy days for size.

• Volume: Higher sets/reps than beginner or intermediate programs.

• Recovery: Split ensures enough rest between heavy sessions.

Advanced 5-Day Bodybuilding Split (Bro-Split Style)

Schedule: 5 training days per week, 2 rest days. Example:

• Mon → Chest

• Tue → Back

• Wed → Legs

• Thu → Shoulders

• Fri → Arms

• Sat/Sun → Rest or active recovery

🔹 Day 1 – Chest (Push Power & Size)

• Flat Barbell Bench Press – 4×6–8

• Incline Dumbbell Press – 4×8–10

• Chest Flys (machine or cables) – 3×10–12

• Dips (weighted if possible) – 3×8–10

• Push-Ups (slow, controlled) – 2×failure

🔹 Day 2 – Back (Thickness & Width)

• Deadlift – 4×4–6

• Pull-Ups (weighted if possible) – 4×6–10

• Barbell Rows – 4×8

• Seated Cable Rows – 3×10–12

• Face Pulls – 3×12–15

• Hyperextensions – 3×12–15

🔹 Day 3 – Legs (Quads, Hamstrings, Glutes, Calves)

• Back Squat – 5×6

• Romanian Deadlift – 4×8

• Leg Press – 4×10–12

• Walking Lunges – 3×12 steps each leg

• Seated Calf Raises – 4×12–15

• Hanging Leg Raises – 3×15–20

🔹 Day 4 – Shoulders (Delts Focus)

• Overhead Press (barbell or dumbbell) – 4×6–8

• Arnold Press – 3×8–10

• Lateral Raises – 4×12–15

• Rear Delt Fly (machine or dumbbells) – 3×12–15

• Upright Rows – 3×8–10

• Barbell Shrugs – 3×10–12

🔹 Day 5 – Arms (Biceps & Triceps)

• Barbell Curl – 4×8–10

• Incline Dumbbell Curl – 3×10–12

• Hammer Curls – 3×10–12

• Close-Grip Bench Press – 4×6–8

• Skull Crushers – 3×10–12

• Rope Pushdowns – 3×12–15

📈 Progression & Training Notes

• Rep Ranges: Compounds = 6–8, Accessories = 8–15.

• Rest: 2–3 minutes on heavy lifts, 60–90 sec on isolation moves.

• Progression: Add weight once you can complete the top rep target with good form.

• Optional Cardio: Add light cardio (20–30 min) on rest days for conditioning.

⚡ Why This Works for Advanced Lifters

• Muscle Isolation → Each body part gets its own dedicated day with high volume.

• Training Frequency → Each muscle hit hard once per week (common for bodybuilding).

• Hypertrophy-Focused → Higher reps, controlled tempo, and pump work ideal for growth.

• Flexibility → Can swap accessory lifts for variety every 6–8 weeks.