Strength & Aesthetics 4-Day Split

This program is designed for lifters seeking to build strength, muscle size, and a balanced, aesthetic physique. Utilizing a 4-day upper/lower split, the program alternates between strength-focused and hypertrophy-focused workouts to maximize performance and recovery.

Key features include:

    Strength Focus: Heavy compound lifts in the 5-8 rep range to build foundational strength.
    Hypertrophy Focus: Moderate-to-high reps (8-12 and 10-15 ranges) for optimal muscle growth.
    Balanced Volume: 10-20 sets per muscle group weekly to stimulate growth without overtraining.
    Specialization: Targeted accessory work for lagging areas like arms, legs, and neck to create a proportionate physique.
    Recovery-Oriented: A deliberate balance between intensity and volume, ensuring adequate rest between sessions to avoid systemic fatigue.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Bent Over Row (Barbell)

Overhead Press (Barbell)

Pull-Up (Bodyweight)

Bicep Curl (Cable)

Dip (Bodyweight)

Neck Curl

Upper Body (Strength)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Reverse Lunge (Barbell)

Standing Calf Raise

Plank (Weighted)

Neck Extension

Lower Body (Strength)

Incline Bench Press (Barbell)

Lat Pulldown

Lateral Raise (Dumbbell)

Seated Row (Cable)

Preacher Curl (EZ Bar)

Overhead Tricep Extension (Cable)

Neck Flexion

Upper Body (Hypertrophy)

Front Squat (Barbell)

Bulgarian Split Squat (Barbell)

Hip Thrust (Barbell)

Seated Calf Raise

Hanging Leg Raise

Shrug (Dumbbell)

Lower Body (Hypertrophy)

Deload

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