Science Based Ideal Upper Lower 4 Day Split

The 4 day upper lower split has been designed based on Jeff Nippard’s tier lists for isolating each muscle. The program is meant for novice to intermediate lifters looking to improve their physique in the best way according to science, emphasizing a deep stretch on the muscles. Each week switches the initial compound lift to be either barbell or dumbbell focused.

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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

Week 13

Week 14

Week 15

Week 16

Squat (Barbell)

Lower 1

Leg Press (45 Degrees)

Bench Press (Dumbbell)

Upper 1

Incline Bench Press (Dumbbell)

Upper 2

Deadlift (Barbell)

Lower 2

Bench Press (Barbell)

Incline Bench Press (Barbell)

Romanian Deadlift (Barbell)

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