New

4x Upper/Lower

Stronger Tomorrow Personal Training

Coach

Dan Hergert

Welcome to Stronger Tomorrow's 4 day, upper/lower strength training program. This plan is perfect for anybody who wants to get in the gym most days of the week and likes emphasizing a few muscle groups at a time. The program is based on compound movements to get the most bang for your buck, with isolation movements for the arms, shoulders, and core built in to hit the smaller muscle groups as well.

Exercise demonstration, sets, reps, rest periods, and descriptions are all included in this program so you know exactly how to perform each workout with maximum intent. All you need to do is input the weights you're using and try to beat them the next time you perform the workout. It's that simple.

Stop messing around in the gym, and start seeing real results with Stronger Tomorrow.

$15 / mo

Get 4x Upper/Lower

Improved Strength

Strength is one of the defining characteristics of a long and healthy life. You need to strength to walk up your stairs, to get up from a chair, and to be independent. Building strength as early as possible and maintaining it is a fundamental requirement to be the best you can possibly be.

Increased Bone Density

Most people don't consider how important bone density is until it's too late. If you want to make sure your body is as resilient as it can be, improving bone density via strength training is one of the vital pieces of the puzzle.

Increased Muscle Mass

Amount of lean tissue is strongly correlated to improved lifespan. Adding and maintaining as much muscle as possible is as important to an healthy life as eating a healthy diet. Lift heavy, build muscle, build strength, live better.

Features

Programming 4 days per week

4 days of upper/lower programming to keep your gym routine going and maximize strength and hypertrophy results.

Exercise Video Guidance

Each exercise has a video demonstration to help you fine-tune your form.

Detailed, expert instruction

Within each workout are detailed instructions about how to approach each exercise, what kind of effort to put forth, and how long to rest.

Delivered through TrainHeroic

One easy-to-use app and system to save and track your progress.

Equipment

Required

Full Gym

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Week 1 Upper - 1

Bench Press

3 x 10-12

Pendlay Row

3 x 10-12

DB Incline Press

3 x 12-15

DB Incline Row

3 x 12-15

Machine Shoulder Press

3 x 8-10

Single Arm Lat Pulldown

3 x 8-10

Rope Tricep Pushdown

3 x 15-20

Cable Hammer Curl

3 x 15-20

DB Lateral Raise

3 x 15-20

Tuesday

Lower - 1

Back Squat

3 x 10-12

BB Good Morning

3 x 10-12

2-DB Reverse Lunge

3 x 8-10

Forearm Plank

3 x 45

Machine Seated Leg Curl

3 x 12-15

Horizontal Leg Press

3 x 15-20

DB Suitcase Hold

3 x 25

Thursday

Upper - 2

Incline Bench Press

3 x 10-12

Underhand BB Row

3 x 10-12

Back Supported DB Overhead Press

3 x 12-15

DB Rear Delt Fly

3 x 12-15

Pec Deck

3 x 8-10

Pronated Lat Pulldown

3 x 8-10

EZ Bar Skull Crusher

3 x 12-15

EZ Bar Curl

3 x 12-15

DB 3-Way Raise

3 x 6-8

Friday

Lower - 2

BB Conventional Deadlift

3 x 10-12

Front Squat

3 x 10-12

BB Hip Thrust

3 x 8-10

Double Leg Lowers

3 x 10-12

Leg Extension

3 x 12-15

KB Swing

3 x 15-20

Hanging Leg Raise

3 x 4-12

Coach

More from Stronger Tomorrow Personal Training

Dan Hergert

With a Master's Degree in Exercise Physiology, his CSCS through the National Strength and Conditioning Association, and 10+ years working in collegiate athletics and the private sector fitness space, Dan has the experience and credentials to create efficient, effective programming that will take you where you want to go.

Work hard and earn your results

For the trainee who wants to get in the gym and work. With my 4 day upper/lower split, you're going to push yourself each day and feel the workout the next day. There is enough variety to keep things fresh, along with consistency to keep you progressing.

Get 4x Upper/Lower

FAQs

What about cardio?

You can perform optional cardio on your own. My recommendations: 1. Perform 10-15 minutes of medium intensity steady-state cardio at the end of each workout. 2. If you want to do harder cardio, do it on rest days. 3. Walk every day outside of your workouts. Aim for 10,000 steps per day.

How should I warm up for my workout?

Do whatever you want to warm up. Stretch out tight areas or perform some light cardio to get your heart rate up and break a sweat. You know your body best, look at the session and prepare for the exercises as needed.

The Proof

Ben

Energetic and inspiring

Verified Athlete

"I’ve been working with Dan for 2 years, and he has put together a program that has put me in the best shape of my life. I am forever grateful for his guidance in my fitness journey!"

Dylan

The muscle doc down in Miami

Verified Athlete

"I've been training with Dan for three years. This is the first program I've done that I've been able to stick with consistently and see steady results."

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4x Upper/Lower