Sigma (4 Day Split)
GlennTurnerFit
Bodybuilding, WeightliftingSIGMA — 4 Day Upper / Lower Training Program
SIGMA is a structured 4-day upper/lower training program built for lifters who want consistent muscle and strength gains without unnecessary volume or burnout.
Each muscle group is trained twice per week using proven compound lifts, targeted accessories, and clear progression standards. The program balances workload and recovery so you can push hard, recover well, and progress week after week.
This plan focuses on: • Efficient upper / lower split structure • Evidence-based hypertrophy volume • Clear progression guidelines • Minimal fluff, maximum return
SIGMA is ideal for: • Lifters training 4 days per week • Alpha graduates ready for more volume • Busy lifters who want structure and predictability • Anyone who values execution over complexity
If you’re ready to move beyond full-body training but don’t need a 5-day split, SIGMA sharpens the blade.
Train with intent. Raise the standard.
A
Bench Press (Flat)
4 x 6
B
Chest Supported T-Bar Row
4 x 8
C
Incline Bench Press (DB)
3 x 8
D
Lat Pulldown (Neutral or Supinated)
3 x 8
E
Lateral Raise (Cable)
3 x 12
F
Cable Tricep Pushdown (Rope)
3 x 10
G
Preacher Curl (EZ Bar or Machine)
3 x 8
H
Standing Cable Palloff Press
3 x 8
A
Back Squat
4 x 6
B
Romanian Deadlift (Smith Machine)
3 x 6
C
Machine Leg Press
3 x 10
D
Seated Hamstring Curl (Machine)
3 x 10
E
Standing Calf Raise (Machine)
4 x 10
F
Dead Bug
3 x 8
A
Seated Shoulder Press (Machine)
4 x 6
B
Pull-Up
4 x 6
C
DB Bench Press
3 x 8
D
Single Arm Chest Supported DB Row
3 x 10
E
Cable Reverse Flys
3 x 12
F
Cable Hammer Curl
3 x 10
G
DB Front Rack Carry
3 x 20
A
Hip Thrust
4 x 6
B
Smith Machine Split Squat
3 x 10
C
Hack Squat (Machine)
3 x 8
D
Prone Hamstring Curl Machine
3 x 10
E
Seated Calf Raise Machine
4 x 12
Glenn Turner
Strength and physique coach focused on disciplined, results-driven training. I work with those wanting to build muscle, improve performance, and train with structure and accountability. My coaching emphasizes progressive overload, sound execution, and consistency without gimmicks or shortcuts. Limited spots to ensure high-quality coaching.
When you join a team you’re getting more than programming, you’re joining an online community.
Sigma (4 Day Split)
Sigma (4 Day Split)
Sigma (4 Day Split)
