Strength & Size - Upper/Lower (4-days)

TTG

Coach
Josh

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.

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Balanced Upper & Lower Body Focus
The program provides a well-rounded approach with two upper body focused days and two lower body focused days each week, ensuring comprehensive development and symmetry.
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Strategic Progression Model
Wave-loading is employed as the primary progression model, promoting systematic and controlled increases in intensity over time for sustained growth and strength gains.
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Consistent Four-Day Structure
The program's four-day a week structure offers a manageable and consistent training routine, facilitating adherence to the program.
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Adaptation & Exposure
The wave-loading method is particularly effective for upper-lower splits, providing more volume with larger breaks between muscle groups. This structure allows muscles to adapt and make necessary adjustments before encountering the intense stimulus again.
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Strategic Recovery
Muscle improvements occur while the body has time to recover. Efforts are intentionally lowered when it matters to allow for recovery and adaptation, setting the stage for big improvements.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Targeted strength 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
Through an app, the coaches will push you harder, know you better, and keep you going longer.
Equipment
Required
A Barbell // Dual Cable Machine (multiple attachments) // Adjustable Bench // Squat Rack // Lat Pull-down Machine // Pull-up Bar
Recommended
Glute Hamstring Developer (GHD) // Full set of Dumbbells // Full set of Kettlebells // Bench Press Station // Resistance Bands // Seated Leg Extension/Curl Machine // EZ-Bar
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Sample Week
Week 1 of 9-week program
Sunday
Week 1 Day 1

A

BB Back Squat

4 x 4 @ 75 %

B

BB RDL

3 x 10

C

Walking Lunges

3 x 15

D1

GHD Hamstring Curls

3 x 15

D2

Cable Pull Throughs

3 x 15

E

Elevated Calf Raises

4 x 12

F

Cable Crunches

4 x 30

Monday
Week 1 Day 2

A

BB Bench Press

4 x 6 @ 70 %

B

Wide-Grip Lat Pulldown

3 x 10 @ 77.5 %

C

BB OH Press

3 x 10 @ 75 %

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 20

Wednesday
Week 1 Day 4

A

BB Deadlift

2 x 5 @ 80 %

B

BB Back Squat

3 x 8 @ 70 %

C

BB Hip Thrusts

4 x 12 @ 77.5 %

D

Prone RB Hamstring Curls

3 x 20

E

Machine Leg extension

3 x 20 @ 75 %

Thursday
Week 1 Day 5

A

Wide Pull-Ups

3 x 6

B

BB Incline Bench Press

4 x 8 @ 80 %

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 @ 70, 50, 70, 50, 70, 50 %

F

DB Bicep Curls

3 x 15

G

Low Cable Flyes

3 x 20

Strength & Size - Upper/Lower (4-days)