4x / Week Upper Lower - 16 week program

A structured four-day split alternating between upper and lower body sessions. This plan provides an optimal balance between workload and recovery, focusing on progressive strength development and hypertrophy. Suitable for lifters aiming to train consistently without committing to higher weekly volumes.

Sessions are designed to last 60–90 minutes, with a typical duration of 60 minutes, to ensure high-quality and efficient training.

Each session is clearly laid out, including sets, reps, RPE targets, and rest times, allowing you to track progress and apply progressive overload effectively throughout the 16-week structure.

What’s Included

• 16-Week Training Plan (two 8-week progressive blocks)

• Warm-Up and Movement Preparation Protocols

• RPE and Progression Guidelines

• Key Anatomy Section to support exercise understanding

• FAQ and Exercise Substitution Guidance

• Injury Management and Training Advice

• Direct Video Demonstration Links for all exercises

Author: Tom Woodham, Physiotherapist (BSc Hons) and Strength & Conditioning Coach

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