Upper Lower Strength And Size Program Apr 2026

Workouts lead with primary compound lifts (squats, bench, deadlifts) followed by secondary movements and finishing with isolation exercises. Sample 4-Day Weekly Schedule The Best Workout Split: Upper/Lower Training Plan - ISSA

The Upper/Lower Strength and Size Program is a versatile training split that divides your body into two halves: the (chest, back, shoulders, arms) and the Lower Body (quads, hamstrings, glutes, calves). Upper Lower Strength and Size Program

Programs often alternate between "Power" days (lower reps, heavier weights) and "Hypertrophy" days (higher reps, moderate weights) to build both raw strength and muscle volume. Workouts lead with primary compound lifts (squats, bench,

This split typically follows a , allowing you to hit every muscle group twice a week—a frequency research suggests is optimal for both muscle hypertrophy and strength development. Core Principles arms) and the Lower Body (quads