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Upper - Lower Split x 4 times x week

Paolo Prato

Coach
Paolo Gemmell Prato

This Upper–Lower strength and conditioning program is built to develop full-body strength, muscle balance, and athletic resilience while fitting seamlessly around sport training. Using a structured 4-day split, each session targets either the upper or lower body with clearly defined goals, allowing you to train hard, recover properly, and perform at a high level week after week.

$55
Get Upper - Lower Split x 4 times x week
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Strength That Transfers
The program prioritises compound lifts, unilateral work, and intelligent loading strategies to build real, usable strength. This isn’t gym strength for show — it’s force production that carries over to sport, helping you move more powerfully, stay stable under pressure, and express strength when fatigue sets in.
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Hypertrophy, Injury Reduction &Longevity
Accessory work, lengthened partials, and balanced upper–lower training are used to strengthen joints, connective tissue, and muscle hypertrophy. This improves movement quality, corrects imbalances, and helps keep you training consistently without the aches and breakdown that come from poorly structured programs, with the added bonus of improving physical appearance.
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
Barbells // Dumbbells // Chin up bar // Gym machines
Recommended
Swiss Bar
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

DB lateral raises.

3 x 15

B

Lat pull-downs + lengthened partials

2 x 8

C

Horizontal Pull + Lengthened Partials

6, 8

D

Chest Press + Lengthened Partials

6, 10

E

Mechanical Drop set - DB Fly +DB Press | Incline Bench

10, 12

F

Overhead tricep extensions + Lengthened Partials

10, 12, 15

Monday
Week 1 Day 2

A

BB Back Squat

7, 6, 5, 5, 5 @ 7, 7.5, 8, 8, 8

B

BB RDL

6, 5, 5, 5 @ 15.43, 16.53, 16.53, 16.53 kg

C

BB Bulgarian Squats

3 x 6 @ 7.5

D

Cable Rotations - Core

3 x 16 @ 7.5

Wednesday
Week 1 Day 4

A

Swiss Bar Bench Press

5 x 5 @ 75 %

B

Mechanical Drop set - DB Fly +DB Press | Incline Bench

4 x 8

C

Weighted Chin-ups+ Drop Sets.

5 x 5 @ 8

D

Single Arm DB Row

4 x 10 @ 7.5

E

Barbell Overhead Press

4 x 6 @ 7.5

F

Crunches on Swiss ball + Weight

3 x 15 @ 22.05 kg

Thursday
Week 1 Day 5

A

Lying Leg Curl

3 x 15 @ 7.5

B

GHD Hyperextension

3 x 15 @ 22.05 kg

C

Leg Extension

4 x 12

D

BB Bulgarian Squats

3 x 8 @ 7

E

Leg Raises

3 x MAX

Coach
More from Paolo Prato
coach-avatar Paolo Gemmell Prato

Strength and conditioning coach/ Performance coach

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YOU ASK, WE DELIVER

The upper-lower program has been one of the most requested programs in the last months. For this reason, we have decided to deliver a sustainable and modified Upper - Lower program with our own twist.

Get Upper - Lower Split x 4 times x week
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FAQs
Do I need any special equipment?
This program will include basic machines and equipment found in your typical commercial gym
Once I finished the program what do I do?
Once the program is finished, you can either repeat it with heavier weights or pick from one of our other programs.

More from Paolo Prato

programs
Upper - Lower Split x 4 times x week
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