This is the ultimate science-based guide to upper lower splits for 4 days per week. It is suitable for lifters of any experience level. The main emphasis is on hypertrophy with a secondary emphasis on strength. The ebook features:

• 4 full upper lower programs:
  • Beginner Low Volume Program
  • Intermediate Leg-Focused Program
  • Intermediate Modified Program
  • Quads, Back, and Delt-Focused Program
• Full sample 8-week training cycle
• Explanation of how to customize the programs for optimal progress over time
• List of substitute exercises
• Troubleshooting protocol to get through plateaus
• 111 pages and 35 up-to-date scientific references