Half Body - A/B (4X/week)
Hypertrophy Coach
Four days a week is the sweet spot for a lot of lifters. Enough frequency to hit everything twice, few enough sessions to actually recover.
Half Body A/B is upper, lower, upper, lower, and it is the most complete four day program I know how to write.
It runs an A/B rotation: two different upper days and two different lower days, so you never repeat the same session twice in a week. Exercise selection, frequency, volume, rest and proximity to failure are all accounted for.
No junk volume. No random exercises.
Just the most complete four day structure I can build, for lifters who want everything trained twice.
A
Incline Smith
2 x 8
B
Wide Grip Pull Ups
2 x 8
C
Rack Military Press
2 x 8
D
Chest Supported Machine Row Upper Back And Lat
2 x 8
E
Cable Rear Delts
10, 10, 12
F
Smith JM Press Banded
8, 8, 12
A
Smith Squats
2 x 8
B
Lying Leg Curls
2 x 8
C
Leg Press
8, 12
D
Rear Foot Elevated Split Squats
10, 10, 15
E
Hip Loaded Calf Raise
8, 10, 10
F
Hanging Leg Raises
3 x 8
A
Incline DB Press
2 x 8
B
Chest Supported Tbar Row
2 x 8
C
Roller Cable Flys
10, 10, 12
D
Single Arm Cable Pull Down
8, 10, 10
E
Lying Cuff Lateral Raises
10, 10, 15
F
Single Arm DB Preacher Curls
8, 10, 10
A
RDL
2 x 8
B
Seated Leg Curl
2 x 8
C
Hack Squats
2 x 8
D
Barbell Thrusts
10, 10, 15
E
Hip Loaded Calf Raise
8, 10, 10
F
Ab Mat Crunches
3 x 8
Joe Bennett
Olympian Coach | Educator | 20+ years of coaching experience I have coached thousands of lifters and competitors and specialize in building muscle through intelligent programming, not guesswork. Half Body A/B is the most complete four day upper lower program I know how to write.
Four days is enough to train everything twice and still recover. Most people just never had it laid out properly. Upper, lower, upper, lower, with every variable already decided for you. This is that plan.
Get Half Body - A/B (4X/week)
