4 DAY UPPER LOWER MUSCLE BUILDER

The 4 DAY UPPER LOWER MUSCLE BUILDER program is a 4-day a week program aimed for individuals looking to maximise their muscle gaining potential in a shorter training week. The program includes progressive overloading of your squat and bench based on your 1RM. The program is 8 weeks long and can be repeated as many times as you would like!

The program is 8 weeks long and you will be performing 4 sessions a week. A week is typically set like this:

DAY 1 - UPPER

DAY 2 - LOWER (QUAD FOCUSED)

DAY 3 - REST

DAY 4 - UPPER

DAY 5 - LOWER (POST CHAIN FOCUS)

DAY 6 - REST

DAY 7 - REST

The weights used in your workouts are based on the given RPE for each exercise. The program also includes tempos for your lifts, guiding you on how to perform your exercises properly. Your workouts are centered around compound movements (bench press, dumbbell rows etc.) followed by isolation work. Weights used for your squats and bench are calculated from your 1RM.

This program is suited for beginners, intermediates and advanced lifters. Your safety comes first and you should not embark on this program if you’re suffering with a pre-existing injury or condition.

Once you have purchased this program, you will recieve an email containing the download link for the excel file/google sheet. Once you have the file, you need to make a copy in Google Sheets/Excel so you can edit it and enter your own one rep maxes! If you have problems with the purchase, please contact my email davesidneysutton@gmail.com and I’ll get back to you as soon as possible! Within the excel file/google sheet you will find a link to a pdf which is the guide to this program. I highly recommend you read the guide thoroughly before doing this program.

You should always consult your doctor or other healthcare provider before changing your diet or starting an exercise program. By purchasing this you understand that there is a risk of injury associated with participating and using this program. By purchasing this program you will assume full responsibility for any and all injuries, losses and damages that you incur while following this program. By purchasing this program you waive all claims against David Sutton for any and all injuries, claims or damages that you might incur. Follow at your own risk. This is not a physical product. Once purchase has been made, the download link is sent automatically and cannot be returned. Therefore, refunds cannot be made on digital products.