Dr. Swole’s Guide to Upper Lower Splits (4 Days per Week)


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