10/11/2023 0 Comments Bodybuilding seated cable crunch![]() Once you can hit all the sets at the high end of target rep range (doesn't have to occur on consecutive weeks), add the smallest weight increment possible and restart at the the lower end of the rep rangeįollow the target RPE ranges. HOW TO PROGRESS ON THE UPPER LOWER PROGRAM?įor each exercise, start at a weight that you can do with good form at the lower end of the target rep range. It is be an effective way to build muscle mass without spending excess days a week in the gym. The 4-day upper/lower split is a popular program because it allows you to train each muscle group with sufficient frequency and volume, while still allowing for enough recovery time between workouts. For example, you may do an upper body workout on Monday and Thursday and a lower body workout on Tuesday and Friday. In a 4-day upper/lower split, you would train the upper body muscles on two days of the week and the lower body muscles on the other two days. The upper body includes muscles in the chest, back, shoulders, and arms, while the lower body includes muscles in the glutes, quads, hamstrings, and calves. The 4-day upper and lower split is a popular program design that involves dividing the body into two main groups: the upper body and the lower body. 5 to 6 days a week requires a significant level of lifestyle changes that most people aren't ready for and the marginal returns are quite low if not detrimental. This ensures the most optimal training to recovery ratio. Quad dominant and glute-ham dominant program variations:ĩ0% of trainees progress the best on 4-day a week of training. Additionally, there are 4 program variations for you to choose from, with each focused more on a specific muscle group.Īrms dominant (biceps, triceps, shoulders)Īrms dominant and torso dominant program variations: Universe at the 2022 WNBF.Īlberto Nuñez designed this program to target your upper and lower body muscles twice a week. Alberto is an accomplished lifelong natural bodybuilder, having most recently won Mr. ![]() This 4-Day Upper Lower Program is designed by Alberto Nuñez, who is the head bodybuilding coach at 3D Muscle Journey.
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