FPS Upper/Lower — 4-Day Split

Introducing the FPS Upper/Lower 4-Day Split.

Built for the busy lifter who may not be able to train six days per week but still wants to maximize muscle growth and take their progress seriously, this program provides an effective balance between training frequency, volume, and recovery.

The program consists of four training days per week: two upper-body sessions and two lower-body sessions. You’ll perform an upper-body session, followed by a lower-body session and a rest day, before repeating your upper and lower sessions and finishing the week with two full rest days.

This structure allows you to train each muscle group multiple times per week while providing plenty of time between sessions to recover and perform at a high level.

Throughout the program, you can expect approximately 5–8 hard working sets per muscle group per week, with exercise selection, volume, and progression structured around maximizing hypertrophy while keeping recovery demands manageable.

The objective is straightforward: train hard, recover, and progress.

Learn. Apply. Improve.