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4/5 DAY BODYBUILDING

PROGRAM
(UPPER LOWER)
 INTRODUCTION

The upper lower split is one of the best splits for bodybuilding. It has a high frequency,
making your training more efficient and increasing the rate of progression. It also has
plenty of time for rest, with a full rest day every third day.

Split sequence: Program details:

→ Day 1 - Upper A Days per week: 4 or 5
→ Day 2 - Lower A Frequency: 2 or 2.33
→ Day 3 - Rest Rest days: 2 or 2.33
→ Day 4 - Upper B Program duration: Indefinite
→ Day 5 - Lower B Repeat every: 6 or 7 days
→ Day 6 - Rest Average workout duration: 1 - 1.5 hours

It is recommended to run the program as listed in the split sequence above. However, you
may take an additional rest day after Day 6 if you wish to maintain a weekly structure.

There are two versions of this program, one is more oriented towards beginners, while the
second version is oriented towards intermediate and advanced lifters. The programs are
pretty similar, the intermediate/advanced version simply has some minor modifications to
allow for better fatigue management. Specifically, incorporating RIR, some slight volume
adjustments, and longer rest periods.

Below is a explanation on what is considered a beginner, intermediate, and advanced lifter,

so that you know which version of the program will be best suited for you:

Beginner lifters are those that have been training intelligently and
consistently for 3 years or less.
Intermediate lifters are those that have been training intelligently and
consistently for more than 3 years
Advanced lifters are those that are nearly at their natural genetic potential,
and are looking to squeeze out the last few pounds of muscle growth. Due
to the many factors involved, the number of training years for this
category can vary greatly, but generally, these individuals have been
training intelligently and consistently for close to 10 years or more.

For exercise alternatives, please refer to our “Exercise selection handbook for bodybuilders”
Please arrange the exercises in order based on your personal muscle priorities, starting with
the muscles you prioritize the most and ending with those you prioritize the least
 BEGINNER VERSION

Day 1 - Upper A
→ Machine chest press: 2 sets | 4 - 8 reps | FAILURE | 3 min rest
→ Single arm cable tricep extension: 2 sets | 4 - 8 reps | FAILURE | 3 min rest
→ T-bar row (wide grip): 2 sets | 4 - 8 reps | FAILURE | 3 min rest
→ Assisted or weighted pull up: 2 sets | 4 - 8 reps | FAILURE | 3 min rest
→ Machine preacher curl: 2 sets | 4 - 8 reps | FAILURE | 3 min rest
→ Single arm rear delt cable flys: 1 set | 4 - 8 reps | FAILURE
→ Machine lateral raise: 2 sets | 4 - 8 reps | FAILURE | 2.5 min rest

Day 2 - Lower A
→ Hack squats: 2 sets | 4 - 8 reps | FAILURE | 3.5 min rest
→ Seated hamstring curl: 2 sets | 4 - 8 reps | FAILURE | 3.5 min rest
→ Hip adduction machine: 1 set | 4 - 8 reps | FAILURE
→ Standing machine calf press: 2 sets | 4 - 8 reps | FAILURE | 3 min rest
→ Banded back extensions: 2 sets | 4 - 8 reps | FAILURE | 3 min rest
→ GHR ab crunches: 2 sets | 4 - 8 reps | FAILURE | 3 min rest

Day 3 - Rest

Day 4 - Upper B
→ Incline machine chest press: 2 sets | 4 - 8 reps | FAILURE | 3 min rest
→ Single arm cable tricep extension: 2 sets | 4 - 8 reps | FAILURE | 3 min rest
→ Single arm horizontal cable row: 2 sets | 4 - 8 reps | FAILURE | 3 min rest
→ T-bar row (wide grip): 2 sets | 4 - 8 reps | FAILURE | 3 min rest
→ Machine hammer curl: 2 sets | 4 - 8 reps | FAILURE | 3 min rest
→ Single arm rear delt cable flys: 1 set | 4 - 8 reps| FAILURE
→ Single arm cable lateral raise: 2 sets | 4 - 8 reps | FAILURE | 2.5 min rest

Day 5 - Lower B
→ Leg extensions: 2 sets | 4 - 8 reps | FAILURE | 3.5 min rest
→ Lying hamstring curl: 2 sets | 4 - 8 reps | FAILURE | 3.5 min rest
→ Smith machine Bulgarian split squat: 1 set | 4 - 8 reps | FAILURE
→ Standing machine calf press: 2 sets | 4 - 8 reps | FAILURE | 3 min rest
→ Banded back extensions: 2 sets | 4 - 8 reps | FAILURE | 3 min rest
→ GHR ab crunches: 2 sets | 4 - 8 reps | FAILURE | 3 min rest

Day 6 - Rest
 ADVANCED VERSION
(Restart at week 1 after completing week 3)

WEEK 1
Day 1 - Upper A
→ Machine chest press: 1 set | 4 - 6 reps| FAILURE
→ Single arm cable tricep extension: 2 sets | 4 - 6 reps | 1 RIR | 4 min rest
→ T-bar row (wide grip): 2 sets | 4 - 6 reps | 1 RIR | 4 min rest
→ Assisted or weighted pull up: 1 set | 4 - 6 reps | FAILURE
→ Machine preacher curl: 2 sets | 4 - 6 reps | 1 RIR | 4.5 min rest
→ Single arm rear delt cable flys: 1 set | 4 - 6 reps| 1 RIR
→ Machine lateral raise: 1 set | 4 - 6 reps| FAILURE

Day 2 - Lower A
→ Hack squats: 1 set | 4 - 6 reps| FAILURE
→ Seated hamstring curl: 2 sets | 4 - 6 reps | 1 RIR | 5 min rest
→ Hip adduction machine: 1 set | 4 - 6 reps | 1 RIR
→ Standing machine calf press: 1 set | 4 - 6 reps| FAILURE
→ Banded back extensions: 2 sets | 4 - 6 reps | 1 RIR | 4 min rest
→ GHR ab crunches: 2 sets | 4 - 6 reps | 1 RIR | 4 min rest

Day 3 - Rest

Day 4 - Upper B
→ Incline machine chest press: 1 set | 4 - 6 reps| FAILURE
→ Single arm cable tricep extension: 2 sets | 4 - 6 reps | 1 RIR | 4 min rest
→ Single arm horizontal cable row: 2 sets | 4 - 6 reps | 1 RIR | 4 min rest
→ T-bar row (wide grip): 1 set | 4 - 6 reps | FAILURE
→ Machine hammer curl: 2 sets | 4 - 6 reps | 1 RIR | 4.5 min rest
→ Single arm rear delt cable flys: 1 set | 4 - 6 reps| 1 RIR
→ Single arm cable lateral raise: 1 set | 4 - 6 reps| FAILURE

Day 5 - Lower B
→ Leg extensions: 1 set | 4 - 6 reps| FAILURE
→ Lying hamstring curl: 2 sets | 4 - 6 reps | 1 RIR | 5 min rest
→ Smith machine Bulgarian split squat: 2 sets | 4 - 6 reps | 1 RIR
→ Standing machine calf press: 1 set | 4 - 6 reps | FAILURE
→ Banded back extensions: 2 sets | 4 - 6 reps | 1 RIR | 4 min rest
→ GHR ab crunches: 2 sets | 4 - 6 reps | 1 RIR | 4 min rest

Day 6 - Rest
 ADVANCED VERSION
(Restart at week 1 after completing week 3)

WEEK 2
Day 1 - Upper A
→ Machine chest press: 2 sets | 4 - 6 reps | 1 RIR | 5 min rest
→ Single arm cable tricep extension: 1 set | 4 - 6 reps | FAILURE
→ T-bar row (wide grip): 2 sets | 4 - 6 reps | 1 RIR | 4 min rest
→ Assisted or weighted pull up: 2 sets | 4 - 6 reps | 1 RIR | 4 min rest
→ Machine preacher curl: 1 set | 4 - 6 reps | FAILURE
→ Single arm rear delt cable flys: 1 set | 4 - 6 reps | 1 RIR
→ Machine lateral raise: 2 sets | 4 - 6 reps | 1 RIR | 4 min rest

Day 2 - Lower A
→ Hack squats: 2 sets | 4 - 6 reps | 1 RIR | 5-7+ min rest
→ Seated hamstring curl: 1 set | 4 - 6 reps | FAILURE
→ Hip adduction machine: 1 set | 4 - 6 reps | 1 RIR
→ Standing machine calf press: 2 sets | 4 - 6 reps | 1 RIR | 4 min rest
→ Banded back extensions: 1 set | 4 - 6 reps | FAILURE
→ GHR ab crunches: 2 sets | 4 - 6 reps | 1 RIR | 4 min rest

Day 3 - Rest

Day 4 - Upper B
→ Incline machine chest press: 2 sets | 4 - 6 reps | 1 RIR | 5 min rest
→ Single arm cable tricep extension: 1 set | 4 - 6 reps | FAILURE
→ Single arm horizontal cable row: 2 sets | 4 - 6 reps | 1 RIR | 4 min rest
→ T-bar row (wide grip): 2 sets | 4 - 6 reps | 1 RIR | 4 min rest
→ Machine hammer curl: 1 set | 4 - 6 reps | FAILURE
→ Single arm rear delt cable flys: 1 set | 4 - 6 reps| 1 RIR
→ Single arm cable lateral raise: 2 sets | 4 - 6 reps | 1 RIR | 4 min rest

Day 5 - Lower B
→ Leg extensions: 2 sets | 4 - 6 reps | 1 RIR | 5 min rest
→ Lying hamstring curl: 1 set | 4 - 6 reps | FAILURE
→ Smith machine Bulgarian split squat: 2 sets | 4 - 6 reps | 1 RIR
→ Standing machine calf press: 2 sets | 4 - 6 reps | 1 RIR | 4 min rest
→ Banded back extensions: 1 set | 4 - 6 reps | FAILURE
→ GHR ab crunches: 2 sets | 4 - 6 reps | 1 RIR | 4 min rest

Day 6 - Rest
 ADVANCED VERSION
(Restart at week 1 after completing week 3)

WEEK 3
Day 1 - Upper A
→ Machine chest press: 2 sets | 4 - 6 reps | 1 RIR | 5 min rest
→ Single arm cable tricep extension: 2 sets | 4 - 6 reps | 1 RIR | 4 min rest
→ T-bar row (wide grip): 1 set | 4 - 6 reps | FAILURE
→ Assisted or weighted pull up: 2 sets | 4 - 6 reps | 1 RIR | 4 min rest
→ Machine preacher curl: 2 sets | 4 - 6 reps | 1 RIR | 4.5 min rest
→ Single arm rear delt cable flys: 1 set | 4 - 6 reps | 1 RIR
→ Machine lateral raise: 1 set | 4 - 6 reps | FAILURE

Day 2 - Lower A
→ Hack squats: 2 sets | 4 - 6 reps | 1 RIR | 5-7+ min rest
→ Seated hamstring curl: 2 sets | 4 - 6 reps | 1 RIR | 5 min rest
→ Hip adduction machine: 1 set | 4 - 6 reps | FAILURE
→ Standing machine calf press: 2 sets | 4 - 6 reps | 1 RIR | 4 min rest
→ Banded back extensions: 2 sets | 4 - 6 reps | 1 RIR | 4 min rest
→ GHR ab crunches: 1 set | 4 - 6 reps | FAILURE

Day 3 - Rest

Day 4 - Upper B
→ Incline machine chest press: 2 sets | 4 - 6 reps | 1 RIR | 5 min rest
→ Single arm cable tricep extension: 2 sets | 4 - 6 reps | 1 RIR | 4 min rest
→ Single arm horizontal cable row: 1 set | 4 - 6 reps | FAILURE
→ T-bar row (wide grip): 2 sets | 4 - 6 reps | 1 RIR | 4 min rest
→ Machine hammer curl: 2 sets | 4 - 6 reps | 1 RIR | 4.5 min rest
→ Single arm rear delt cable flys: 1 set | 4 - 6 reps | FAILURE
→ Single arm cable lateral raise: 2 sets | 4 - 6 reps | 1 RIR | 4 min rest

Day 5 - Lower B
→ Leg extensions: 2 sets | 4 - 6 reps | 1 RIR | 5 min rest
→ Lying hamstring curl: 2 sets | 4 - 6 reps | 1 RIR | 5 min rest
→ Smith machine Bulgarian split squat: 1 set | 4 - 6 reps | FAILURE
→ Standing machine calf press: 2 sets | 4 - 6 reps | 1 RIR | 4 min rest
→ Banded back extensions: 2 sets | 4 - 6 reps | 1 RIR | 4 min rest
→ GHR ab crunches: 1 set | 4 - 6 reps | FAILURE

Day 6 - Rest