Free plan · Upper / Lower · 4 days a week
The
4-Day
Split
A complete 4-day split built on what works for an aesthetic physique: every muscle twice a week, hard sets, clear progression. Every exercise, set, rep range and rest time included.
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🔒 Download PDFWhat's inside
- 4 full workouts – Upper A, Lower A, Upper B, Lower B
- Every muscle twice a week – fewer sets, every working set to failure
- Progression system – know exactly when to add weight
- Food basics – protein, calories and sleep, kept simple