4 Week Upper-Lower Routine
Alex Eubank
Fitness Coach
A structured 6‑day upper/lower split with built‑in exercise swaps, feeder sets, and two working sets to keep you progressing . Includes a rotating weekly flow and an active recovery day for sustainable gains .
Upper/Lower 6‑Day Training System (4‑Week Rotation)
Stop guessing your workouts—this plug‑and‑play blueprint lays out Upper A/B/C and Lower A/B/C days with clear substitution options, feeder weights/reps, and WS1/WS2 tracking so you can pile on pounds and reps with confidence .
You’ll rotate through a 4‑week flow to avoid plateaus and keep training fresh, with a built‑in recovery day for mobility and core work to keep you feeling great session after session . Expect proven staples like RDLs, Hack Squats, Dips, Rows, and Incline DB Press woven into easy‑to‑follow templates—download now and build momentum that sticks.
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