Upper/Lower Workout Program — 4 Days a Week, 12 Weeks (PDF + Tracker)
Two upper days. Two lower days. The split that built every great physique. Upper/Lower is the four-day split behind nearly every strong, muscular physique — enough frequency to train every muscle twice a week, enough recovery to keep adding weight. Twelve weeks, every set, rep and weight decided for you. Which Chalk split matches your week? → Upper / Lower (4x) — you're here. Four days, two upper and two lower — the classic split that hits every muscle twice a week with room to recover. Full Body (3x / 4x / 5x) — want the whole body every session? Train it three, four or five days a week. Push Pull Legs (3x / 6x) — prefer to split by movement? Push, pull and legs on three days, or twice each on six. 📘 Inside the 79-page guide 48 workouts, written out set by set — zero guesswork Double progression — the simple method that adds strength and size every week A form-demo video on every single lift A warm-up for every training day A swap for every exercise — busy rack or cranky joint? covered Bonus: picking your weights, RPE, recovery & common mistakes to skip 📊 Plus a fillable Excel tracker Log every set, weight & week in one place Locked so you only type in your numbers Works on phone, Excel, Google Sheets or Numbers Your 12 weeks Block 1 — Strength Base · build the foundation Block 2 — Hypertrophy · pack on size Block 3 — Peak · sharpen and get strong Barbell, dumbbell, machine & cable options on every movement Who it's for Lifters who want the four-day split programmed properly, block by block Intermediate and up — you know the lifts and want structure for every muscle Anyone building a physique — training each muscle twice a week What you get ✅ 79-page program + coaching guide (instant download) ✅ Fillable Excel workbook — all 12 weeks ✅ 48 workouts across 3 blocks ✅ Double progression that works every week ✅ Warm-ups, swaps & a demo on every lift ✅ Works on any device — yours forever Common questions Why an Upper/Lower split? It hits every muscle twice a week — the frequency research links to faster growth — while giving each muscle two days to recover. It's the sweet spot between full-body and a body-part split. Do I need to be advanced? No — it's built for intermediate lifters and up. Every lift has a demo video and an easier option, so you can start where you are. What equipment do I need? A standard gym — barbell, dumbbell, machine, or cable options on every movement. What do I get, and does anything ship? A digital PDF plus a fillable Excel tracker, delivered instantly. Nothing ships. Can I use it on my phone? Yes — log right on the page, or print all 12 weeks. Two upper. Two lower. Follow the page. Build the physique.