Strength & Size - Upper/Lower (4-days)
TTG
This four day a week program consists of two upper body focused days and two lower body focused days within a week. Wave-loading is used as the primary progression model; therefore, no formal deload is included. However, fatigue will be managed by “waving” efforts in the gym (where Weeks 1, 4 and 7 serve as “mini-deload weeks”). You will use the three separate 3-week waves:
- Week 1 will feel relatively easy
- Week 2 will be a bit harder
- and Week 3 will be pretty challenging
Then in Week 4, efforts will be lower again, and we will build back up over the next three weeks.
This wave-loading method works excellently on upper lower splits as generally the session intensities can involve more volume with the larger breaks between muscle groups, which allows your muscles to get exposure and make its adaptations before the intense stimulus repeats.
A
BB Back Squat
10, 6, 4, 4, 4, 4
B
BB RDL
8, 10, 10, 10
C
Walking Lunges
3 x 15
D
GHD Hamstring Curls
3 x 15
E1
Elevated Calf Raises
4 x 12
E2
Cable Pull Throughs
3 x 15
F
Cable Crunches
4 x 30
A
BB Bench Press
10, 8, 6, 6, 6, 6
B
Wide-Grip Lat Pulldown
8, 10, 10, 10
C
BB OH Press
8, 10, 10, 10
D
Supported DB Incline Row
3 x 12
E
DB Incline Press
3 x 8
F
DB Skullcrushers
3 x 12
G
Low Cable Flyes
3 x 15
A
BB Deadlift
8, 6, 5, 5
B
BB Back Squat
10, 8, 8, 8, 8
C
BB Hip Thrusts
8, 10, 12, 12, 12, 12
D
Machine Hamstring Curls
3 x 20
E
Machine Leg extensions
3 x 20
A
Wide Pull-Ups
3 x 6
B
BB Incline Bench Press
10, 8, 8, 8, 8
C1
BB Pendlay Row
3 x 10
C2
BB Bent Over Row
3 x 10
D1
Cable Chest Flyes
3 x 21
D2
Cable Pallof Press
3 x 30
E
DB Butterfly Raises
6 x 12
F
DB Bicep Curls
3 x 15
G
Low Cable Flyes
3 x 20
