Progressive Training Plan
This template provides a comprehensive 4-day upper/lower split that balances strength, hypertrophy, and functional fitness. Each session is strategically designed to help you build muscle, increase strength, and improve overall performance. With detailed instructions for each exercise, including sets, reps, and progression notes, you’ll always know exactly how to train for maximum results.
Customizable Training Blocks
The program is divided into three 4-week blocks, each progressing in intensity or volume. As you move through the blocks, you’ll add sets, weight, or advanced techniques like tempo control and pauses to ensure continued muscle growth and strength gains. This phased approach helps you stay challenged and avoid plateaus.
Exercise Flexibility and Variety
The template includes multiple exercise options for each muscle group, allowing you to tailor the program to your equipment availability, personal preferences, or specific goals. Whether you prefer dumbbells, bands, or bodyweight exercises, you can seamlessly integrate variations into your split to keep your workouts fresh and exciting.
Built-in Progression Tracking
Track your performance for each exercise and monitor your progress across the weeks. Use the notes section to record improvements in weight, reps, or technique. This system ensures you stay consistent and see tangible results.
User-Friendly LayElevate your training and build strength with my streamlined 4-Day Upper/Lower Split Notion Template, designed for effective, progressive workouts.out
The intuitive design of the template makes it easy to navigate through your workouts, review instructions, and adjust as needed. Each training day is clearly outlined, with room for personalization and adjustment based on your progress or changing fitness goals.
Achieve your strength and physique goals with this structured, adaptable 4-day upper/lower split template—your ultimate tool for consistent, effective training.
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