Level 5
Upper / Lower · ×2 per week
🔥 LVL 5

4-Day Upper/Lower Split

Same workouts as Level 3 — but you run the full cycle twice a week. Each muscle group gets hit twice for double the growth stimulus. Rest day in the middle is non-negotiable.

4
Train days
3
Rest days
2×
Frequency
Your weekly schedule
7 Days
Mon
🏋️
UPPER
Tue
🦵
LOWER
Wed
💤
REST
Thu
🏋️
UPPER
Fri
🦵
LOWER
Sat
💤
REST
Sun
💤
REST
Upper Lower Rest
🏋️
Open the program
Gym · Upper / Lower
Same exercises as LVL 3 — just run the cycle twice this week.
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Why frequency over volume?

Hitting each muscle twice a week with moderate volume beats one brutal session. Protein synthesis spikes for ~48 hours after a hard session — running the cycle twice keeps you in that growth window all week.