With today’s constant flow of information and - vastly spread - views on fitness, it’s

common to get confused. Ending up on the wrong path is easy and beginners usually
face years of trial and error before finding the right fitness approach leading to their
dream body. What commonly causes these confusions is people’s inequalities: what
might work for one, might not work for another.

We’re here to tell you that it’s a lot more simple than what you might think. At the end of
the day it all comes down to hard work and discipline. This workout program will get you
the training frequency and intensity that you need to get on the right road as far as
training goes. Get ready to work hard - day in and day out.

Consistency over Intensity

This program is a four day upper and lower body split which leaves a lot of space for good rest
and recovery. Consistency is key, getting in shape is a marathon and there is no need to stress
the process. Four days of qualitative training is more than enough to start seeing some serious
results. We can not stress enough the cruciality in being consistent - doing this program
irregularly won’t get you anywhere. It’s all about pouting in the work day in and day out,
following a strict workout regime, not skipping anything that the program offers. Do your work,
and all is coming.

Quality over Quantity

When you enter the gym, it’s work mode on. Nothing should stand in your way of hitting that
workout as hard as you can. However, it’s important to remember that your muscles best
respond to qualitative training - meaning that you really put effort into performing every exercise
correctly with good form and intensity. Lifting heavy weights is important but it should never
jeopardize performing the exercise correctly. A good workout set is performed with a weight
you can control, letting every rep be of importance by focusing on the form and really feeling
the burn within the muscles you work out.

Progressive Overload
In order to progress with this program you need to be familiar with the concept of progressive
overload. Your muscles grow when they are exposed to stress they are not used to. This means
that you need to keep challenging your muscles throughout every new workout. This can be
done through several ways, the most common ways are:

Increasing the working weight of each exercise over time

By slowly increasing the weight your working out with over time your forcing your muscles to
adapt to the new environment your exposing them to, hence forcing them to grow. This is
probably the most common way of achieving progressive overload and should be used
consistently in order for muscle growth to occur.
 Increase the repetitions

Another way of achieving overload is through adding reps rather than weight to every exercise.
However it’s recommended that the point at where you end your set optimally should be
between 8-12 reps (infoga källa). Doing more than 12 reps per exercise has been proven to
encourage muscle endurance rather than muscle growth, which essentially isn't the goal when
building muscle.

Increasing the sets

By adding more sets, you are essentially increasing the workout volume (weight x reps x sets)
and putting greater stress on your muscles. This can either be done through adding one more
set to each performed exercise, or in some cases even adding a completely new exercise to
your workout program.

Decreasing resting time

Lastly, decreasing the time you rest between sets is another effective way of achieving
progressive overload. This lessens the workout time, forcing your muscles to adapt to the
increased workout intensity.

Rest and recovery

During the workouts the muscles are actually broken down. It’s during the time of the rest that
the muscles recover and get stronger through adding muscle tissue. Each muscle group should
get at least 48 hours of rest before getting trained again. This way the muscle growth is
optimized and you avoid overtraining and injuries.

Importance of nutrition
Your body is only as strong as it’s building blocks. The importance of a good diet is crucial for
getting results. It doesn't matter if you want to lose fat or build muscle, what you put in your
body is going to be the breaking point to whether or not you race your goals. Therefore we
recommend that you have a well organized and proper nutrition plan before starting this
workout plan.
Expectations vs Reality
Unrealistic expectations about how much and how quickly you can gain muscle or lose fat are
pitfalls when starting your fitness journey. Realistic goal setting will help you stay motivated as
well as preserve your psychological wellbeing allowing you to uphold long-term consistency.
Remember that fitness is not just a long journey - it’s a lifestyle - and being in a hurry won’t give
you results faster. It’s important to accept the fact that you’ll be doing this for a long time, and
the sooner you can start actually liking the process - the better. Therefore, don’t get discouraged
if the the results don’t come as fast as you might have thought, because you can be sure that
they are coming.

The Program
The following program is an upper lower split with focus on compound movements and good
training frequency. Rest 30-60 seconds between every set. We recommend training your abs at
least three times a week in addition to this program.

The Split

The split displays which days the workouts are performed and where the rest days are placed.
Feel free to arrange the training days according to your schedule, we recommend sticking to the
following template.

Monday Rest day

Tuesday Upper A
Wednesday Lower A
Thursday Rest day
Friday Upper B
Saturday Lower B
Sunday Rest day
 Upper A

Incline Bench Press 3 x 6-8

Flat Dumbbell Bench Press 3 x 8-10

Dumbbell Side Raises 3 x 10-12

Reverse Cable Flyes 3 x 10-12

Pull Ups 3 x 6-8

Cable Rows 3 x 8-10

Hammer Curls 3 x 10-12

Concentration Curls 3 x 10-12

Skull crushers 3 x 8-10

Rope Push Downs 3 x 10-12

Lower A
Squats 3 x 8-10

Stiff Legged Deadlifts 3 x 8-10

Leg Extensions 3 x 10-12

Lying Leg Curls 3 x 10-12

Walking Lunges 3 x 20

Standing Calf Press 3 x 15

Weighted Hyperextensions 3 x 10-12

Cable Crunches 3 x 10-12

Plank 3 x 60sec
 Upper B

Reverse Close-Grip Pull Downs 3 x 10-12

Flat Barbell Bench Press 3 x 6-8

Barbell Rows 3 x 10-12

Incline Dumbbell Flyes 3 x 10-12

Kettlebell Upright Rows 3 x 8-10

Rope Face Pulls 3 x 10-12

Cross Body Hammer Curls 3 x 10-12

Reverse-grip EZ-Bar Curls 3 x 10-12

Dips 3 x 6-8

OH Dumbbell Tricep Extension 3 x 14-16

Lower B

Front Squats 3 x 10-12

Rack Pulls 3 x 8-10

One Legged Smith Machine Squats 3 x 8-10

Seated Leg Curls 3 x 10-12

Leg Extensions 3 x 10-12

Seated Calf Raises 3 x 10-12

Russian Twists 3 x 30

Cable Rotations 3 x 10-12