Strength & Size - Chest Bias Upper/Lower Split (4 days pw)

This 4-day-per-week program is designed to maximise both strength and physique development. Each session alternates upper and lower body training and takes roughly 60 minutes to complete, making it efficient yet highly effective.

Every workout begins with heavy, guided compound lifts (squat, bench, deadlift, overhead press, etc.), perfect for anyone looking to continue building strength and pushing numbers in their barbell lifts. After the big lifts, you’ll move into targeted accessory work designed to not only support your main lifts but also enhance muscle growth and improve overall balance and aesthetics.

To ensure progress without burnout, the program uses a proven wave-loading progression model instead of traditional deload weeks. Training intensity “waves” over three-week cycles:

Week 1: Lighter loads and smooth entry into the cycle Week 2: Increased challenge and workload Week 3: Peak intensity, pushing your limits Week 4: A reset week with reduced effort (a built-in “mini-deload”)

This structure repeats over three waves, giving you consistent strength gains, manageable fatigue, and noticeable physique improvements. You’ll finish the program stronger, more muscular, and with a system you can repeat again and again.