4 Day Banana Split 

Upper Lower Split 
Day 1: Upper - Horizontal Pushing Focus
Day 2: Lower - Knee Flexion/Extension Focus
Day 3: Upper - Vertical Pushing Focus
Day 4:  Lower - Hip Flexion/Extension Focus  
- Hitting each muscle group 2 x per week
- Roughly 10 - 15 sets per muscle group 
Exercises:
1: Agonist Compound Movements 8 - 10 Reps x 4 sets 
2: Antagonist movement Compound Movement 8- 10 Reps x 4 sets
3: Agonist High Volume 
4: Antagoist High Volume 
5: Accessory Exercise 1
6: Accessory Exercise 2 


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Week 1

Week 2

Week 3

Week 4

High Bar Squat (Barbell)

Glute-Ham Raise

Lateral Lunge

Reverse Hyperextension

Tib Raises 

Calf Raise (Bodyweight)

Hanging Leg Raise

Bench Press (Barbell)

Pull-Up (Assisted)

Dip (Assisted)

High Row

French Press

Bicep Curl (Dumbbell)

Lateral Raise (Dumbbell)

Sumo Deadlift (Barbell)

Goblet Squat

Sissy Squat

Abs Crunch (Weighted)

Viking Press

Chin-Up (Assisted)

Decline Hammer Strength

Bent Over Row (Barbell)

Skull Crusher (Barbell)

Hammer Curl (Cable)

Lateral Raise (Cable)

75-80%

80-85%

85-90%

90-95%

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