Upper/Lower Workout Program — 4 Days a Week, 12 Weeks (PDF + Tracker)
Two upper days. Two lower days. The split that built every great physique.
Upper/Lower is the four-day split behind nearly every strong, muscular physique — enough frequency to train every muscle twice a week, enough recovery to keep adding weight. Twelve weeks, every set, rep and weight decided for you.
Which Chalk split matches your week?
📘 Inside the 79-page guide
- 48 workouts, written out set by set — zero guesswork
- Double progression — the simple method that adds strength and size every week
- A form-demo video on every single lift
- A warm-up for every training day
- A swap for every exercise — busy rack or cranky joint? covered
- Bonus: picking your weights, RPE, recovery & common mistakes to skip
📊 Plus a fillable Excel tracker
- Log every set, weight & week in one place
- Locked so you only type in your numbers
- Works on phone, Excel, Google Sheets or Numbers
Your 12 weeks
- Block 1 — Strength Base · build the foundation
- Block 2 — Hypertrophy · pack on size
- Block 3 — Peak · sharpen and get strong
- Barbell, dumbbell, machine & cable options on every movement
Who it's for
- Lifters who want the four-day split programmed properly, block by block
- Intermediate and up — you know the lifts and want structure for every muscle
- Anyone building a physique — training each muscle twice a week
What you get
- ✅ 79-page program + coaching guide (instant download)
- ✅ Fillable Excel workbook — all 12 weeks
- ✅ 48 workouts across 3 blocks
- ✅ Double progression that works every week
- ✅ Warm-ups, swaps & a demo on every lift
- ✅ Works on any device — yours forever
Common questions
- Why an Upper/Lower split? It hits every muscle twice a week — the frequency research links to faster growth — while giving each muscle two days to recover. It's the sweet spot between full-body and a body-part split.
- Do I need to be advanced? No — it's built for intermediate lifters and up. Every lift has a demo video and an easier option, so you can start where you are.
- What equipment do I need? A standard gym — barbell, dumbbell, machine, or cable options on every movement.
- What do I get, and does anything ship? A digital PDF plus a fillable Excel tracker, delivered instantly. Nothing ships.
- Can I use it on my phone? Yes — log right on the page, or print all 12 weeks.
Two upper. Two lower. Follow the page. Build the physique.
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