@liftzoneworkouts: A professional program is more than a list of exercises. It must balance training volume, movement patterns, progression and recovery. This 4-day Upper/Lower Split trains every major muscle group twice per week while leaving enough time to recover between sessions. Weekly structure: Monday — Upper A Tuesday — Lower A Wednesday — Recovery Thursday — Upper B Friday — Lower B Saturday — Optional active recovery Sunday — Full rest How to progress: • Finish most sets with 1–2 reps in reserve • Rest 2–3 minutes on compound exercises • Rest 60–90 seconds on accessories • Reach the top of the rep range with clean technique • Then increase the load by 2.5–5% • Reduce volume and load during Week 8 Run the program consistently for eight weeks before judging the result. Save this plan and track every working set. #UpperLowerSplit #WorkoutPlan #StrengthTraining #MuscleBuilding #HypertrophyTraining

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Wednesday 19 August 2026 23:53:46 GMT