Recomposition Upper / Lower
A four-day upper/lower plan for gaining muscle and losing fat at maintenance calories — realistic for beginners, returners and higher body fat.
Workouts · 2 entries
Upper
/ lower split
Four days, two upper and two lower, each muscle trained twice a week. For most intermediate lifters this is the highest-return split available.
Upper / Lower Split
Four days a week, each muscle trained twice, built around heavy compound lifts. The best frequency-to-recovery ratio for most intermediate lifters.