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  1. Muscle & Strength
    https://www.muscleandstrength.com/workouts/upper-lower-4-day-gym-bodybuilding-workout

    Upper/Lower 4 Day Bodybuilding Workout | Muscle & Strength

    • Learn how to build muscle with this balanced 4 day training split that mixes heavy compound exercises, machines, cables and 3 second negatives. See the workout schedule, exercises, sets, reps and tips for up… 展开

    What Is An Upper/Lower Split?

    An upper/lower workout split is a training style that breaks your workout sessions down into two categories: Upper body workout days and lower body workout days. On upper body … 展开

    Muscle & Strength
    Can Beginners Do Upper/Lower Splits?

    Beginners are absolutely capable of performing upper lower workout splits. Most training styles are universal among training experience. The only things that may differ is the weight use… 展开

    Muscle & Strength
    Upper/Lower Bodybuilding Workout Overview

    This is a muscle building workout that I have been using lately now that I am training more often at commercial gyms. It works well both with, and without a training partner. If trainin… 展开

    Muscle & Strength
    Upper/Lower Workout FAQs

    Below is a compiled list of some of the most frequently asked questions about this particular upper/lower workout. The questions were questions we noticed we received often i… 展开

    Muscle & Strength
    Is a 4 day Upper-Lower split right for You?
    Either way, it's not ideal for making those gains. Also, too many exercises for the lower body can actually slow down your muscle growth. So, we've got a golden ticket for you—a 4-day upper-lower split that smartly adds an upper-body muscle group (the shoulders) to your lower day.
    seriousfitnesslab.com
    反馈
    目录
    What Is An Upper/Lower Split?
    Can Beginners Do Upper/Lower Splits?
    Upper/Lower Bodybuilding Workout Overview
    Upper/Lower Workout FAQs
    Is a 4 day Upper-Lower split right for You?
     
  1. The 4 day workout split is the default version of the upper lower split. You hit the upper body on Monday, lower body on Tuesday, then take Wednesday off. Thursday is another upper day, Friday is a lower day and you have the weekend off. Each group of muscles is trained twice a week.
    了解详细信息：
    The 4 day workout split is the default version of the upper lower split. You hit the upper body on Monday, lower body on Tuesday, then take Wednesday off. Thursday is another upper day, Friday is a lower day and you have the weekend off. Each group of muscles is trained twice a week.

    4 Day Workout Split: Upper/Lower Hyper…

    muscleevo.net/upper-lower-split/

    The Ultimate 4 Day Upper Lower Split Schedule

    • Monday: Upper Body (Back, Chest, Side Delt, and Arms)
    • Tuesday: Leg and Core
    • Thursday: Upper Body (Back, Chest, and Shoulder)
    • Friday: Leg and Glutes

    4 Day Upper Lower Split for Strength & …

    thefitnessphantom.com/4-day-upper-lower-split-wit…
    4 Day Upper Lower Split Monday: Upper Tuesday: Lower Thursday: Upper Friday: Lower This is the most popular upper lower split option. As with the previous upper lower frequency options, you can alter the working days, but it’s best to have a rest day between the first upper and lower workouts and the second.

    Best Upper Lower Workout Split (2, 3, 4, …

    www.setforset.com/blogs/news/upper-lower-worko…

    4 Day Split:

    • Monday - Lower A
    • Tuesday - Upper A
    • Wednesday - Rest
    • Thursday - Lower B
    • Friday - Upper B
    • Saturday - Rest
    • Sunday - Rest

    Dave's Upper/ Lower Split (DULS) - Muscl…

    www.muscleandstrength.com/workouts/daves-upp…
  2. 其他用户还问了以下问题
    What is an upper/lower split running on 4 days a week?
    An upper/lower split running on four days per week means you will be doing two upper body + two lower body workouts. This has several benefits: Growth & Recovery. You will alternate between the upper and lower body workouts, which means that your muscles will get three to four rest days in between each training session.

    StrengthLog’s Upper/Lower Body Split Program, 4x/Week

    strengthlog.com
    Does a 4 day Upper Lower split work?
    But if you’re missing workouts on a regular basis, your muscles aren’t going to grow as quickly as they otherwise would have done. On a standard 4 day upper lower split routine, you’ve got two upper days, and two lower days. This means each muscle group is hit twice every seven days, which tends to work well for muscle growth.

    4 Day Workout Split: Upper/Lower Hypertrophy Program - Muscle Evo

    muscleevo.net
    Is a 4 day Upper-Lower split right for You?
    Either way, it's not ideal for making those gains. Also, too many exercises for the lower body can actually slow down your muscle growth. So, we've got a golden ticket for you—a 4-day upper-lower split that smartly adds an upper-body muscle group (the shoulders) to your lower day.

    Ultimate 4-Day Upper-Lower Split Routine for Max Muscle Gain

    seriousfitnesslab.com
    What is the Upper/Lower 4 day workout split?
    Let’s uncover the upper/lower 4 day workout split: All pairing exercises will be supersets. Perform three sets of leg and two sets of ab exercises. Upper Lower 4 Day Dplit Note: You can make some adjustments in the program based on fitness level. If you want to replace existing exercises with different ones, here are all the options for you: 1.

    4 Day Upper Lower Split for Strength & Hypertrophy w/PDF

    thefitnessphantom.com
    What is an upper/lower split program?
    An upper/lower split program is a way of organizing your training into upper and lower body workouts, performed on separate days. On the upper-body days, you work muscles such as your chest, back, shoulders, biceps, and triceps. On the lower days, you work muscles such as your quads, glutes, hamstrings, and calves. 2.

    StrengthLog’s Upper/Lower Body Split Program, 4x/Week

    strengthlog.com
    What is an upper/lower workout split?
    An upper/lower workout split is a training style that breaks your workout sessions down into two categories: Upper body workout days and lower body workout days. On upper body workout days, you will train the muscles of the upper body. This will include the chest, shoulders, back, biceps, triceps, traps, forearms, and possibly core.

    Upper/Lower 4 Day Bodybuilding Workout | Muscle & Strength

    muscleandstrength.com
    反馈
  3. StrengthLog
    https://www.strengthlog.com/strengthl…

    StrengthLog’s Upper/Lower Body Split Program, 4x/Week

    2023年1月31日 · Learn how to follow an upper/lower split program that covers the big four movements and works all your major muscle groups. Download the free app for iOS or Android and get access to more workouts and features.

  4. Muscle Evo
    https://muscleevo.net/upper-lower-split

    4 Day Workout Split: Upper/Lower Hypertrophy …

    Learn how to use the upper lower split, a 4 day workout routine that trains your muscles twice a week, to build muscle, get stronger, or lose fat. See the exercises, sets, reps, and tips for each workout day.

  5. Muscle & Strength
    https://www.muscleandstrength.com/…

    Power Hypertrophy Upper Lower (P.H.U.L.) Workout

    2013年2月15日 · The PHUL workout is based around the basic principles of strength and size. This 4 day program will allow you to maximize results on both fronts in an easy adaptable routine built off the following principles: …

  6. FitnessVolt.com
    https://fitnessvolt.com/4-day-upper-low…

    4-Day Upper Lower Split For Hypertrophy and Strength

    2020年6月24日 · Learn how to train your upper and lower body muscles with this effective and time-saving routine. Follow the exercises, sets, reps, and tips for hypertrophy and strength gains.

  7. Hevy
    https://www.hevyapp.com/upper-lower-…

    The Upper / Lower Split – Complete Workout Program …

    Learn how to train your upper and lower body muscles four times a week with this comprehensive guide. Find out the benefits, pros and cons, and examples of the upper/lower split.

  8. Dr Workout
    https://www.drworkout.fitness/4-day-bar…

    4-Day Barbell-Only Upper/Lower Split Workout …

    This 4-day upper lower barbell-only workout routine ensures an increased training frequency that too with compound movements. Incorporating barbell exercises in an upper/lower split allows for more frequent engagement of …

  9. The Fitness Phantom
    https://thefitnessphantom.com/4-day-up…

    4 Day Upper Lower Split for Strength & Hypertrophy …

    2023年6月27日 · If you’re looking for an easy-to-follow and effective 4 day upper lower split routine for strength and muscle building, you’ve come to the right place. In this article, I’ve shared an ultimate weekly 4x week split routine that …

  10. seriousfitnesslab.com
    https://www.seriousfitnesslab.com/en/wo…

    Ultimate 4-Day Upper-Lower Split Routine for Max …

    2023年9月18日 · We're going to break down this upper-lower split from start to finish. Not just the routine, but we'll also spill the beans on how muscle building really works, smart tweaks to your upper-body routine, why four days is the …

  11. Dr Workout
    https://www.drworkout.fitness/4-day-resi…

    4-Day Resistance Band Upper Lower Split Workout …

    This 4-Day Resistance Band Upper-Lower Split Workout Routine brings several advantages to your fitness journey. With a focus on alternating between upper and lower body workouts, it allows each muscle group ample …