{"product_id":"upper-lower-workout-program-4-days-a-week-12-weeks-pdf-tracker","title":"Upper\/Lower Workout Program — 4 Days a Week, 12 Weeks (PDF + Tracker)","description":"\u003cp class=\"lead\"\u003eTwo upper days. Two lower days. The split that built every great physique.\u003c\/p\u003e\n\u003cp\u003eUpper\/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.\u003c\/p\u003e\n\u003ch3\u003eWhich Chalk split matches your week?\u003c\/h3\u003e\n\u003cul class=\"menu\"\u003e\n\u003cli\u003e→\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003eUpper \/ Lower (4x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— you're here. Four days, two upper and two lower — the classic split that hits every muscle twice a week with room to recover.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFull Body (3x \/ 4x \/ 5x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— want the whole body every session? Train it three, four or five days a week.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePush Pull Legs (3x \/ 6x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— prefer to split by movement? Push, pull and legs on three days, or twice each on six.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📘 Inside the 79-page guide\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e48 workouts\u003c\/strong\u003e, written out set by set — zero guesswork\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDouble progression\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— the simple method that adds strength and size every week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA form-demo video\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eon every single lift\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA warm-up\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003efor every training day\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA swap\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003efor every exercise — busy rack or cranky joint? covered\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBonus:\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003epicking your weights, RPE, recovery \u0026amp; common mistakes to skip\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📊 Plus a fillable Excel tracker\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eLog every set, weight \u0026amp; week in one place\u003c\/li\u003e\n\u003cli\u003eLocked so you only type in your numbers\u003c\/li\u003e\n\u003cli\u003eWorks on phone, Excel, Google Sheets or Numbers\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eYour 12 weeks\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 1 — Strength Base\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· build the foundation\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 2 — Hypertrophy\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· pack on size\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 3 — Peak\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· sharpen and get strong\u003c\/li\u003e\n\u003cli\u003eBarbell, dumbbell, machine \u0026amp; cable options on every movement\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWho it's for\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eLifters who want the four-day split programmed properly, block by block\u003c\/li\u003e\n\u003cli\u003eIntermediate and up — you know the lifts and want structure for every muscle\u003c\/li\u003e\n\u003cli\u003eAnyone building a physique — training each muscle twice a week\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhat you get\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e✅ 79-page program + coaching guide (instant download)\u003c\/li\u003e\n\u003cli\u003e✅ Fillable Excel workbook — all 12 weeks\u003c\/li\u003e\n\u003cli\u003e✅ 48 workouts across 3 blocks\u003c\/li\u003e\n\u003cli\u003e✅ Double progression that works every week\u003c\/li\u003e\n\u003cli\u003e✅ Warm-ups, swaps \u0026amp; a demo on every lift\u003c\/li\u003e\n\u003cli\u003e✅ Works on any device — yours forever\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eCommon questions\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhy an Upper\/Lower split?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eIt 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.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDo I need to be advanced?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eNo — 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.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhat equipment do I need?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eA standard gym — barbell, dumbbell, machine, or cable options on every movement.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhat do I get, and does anything ship?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eA digital PDF plus a fillable Excel tracker, delivered instantly. Nothing ships.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCan I use it on my phone?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eYes — log right on the page, or print all 12 weeks.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"lead\"\u003eTwo upper. Two lower. Follow the page. Build the physique.\u003c\/p\u003e","brand":"CHALK Online","offers":[{"title":"Default Title","offer_id":54854394577215,"sku":null,"price":39.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/00_cover_portrait_ff98e028-4e31-4c77-9601-d831b66b912d.png?v=1785703549","url":"https:\/\/www.chalkperformancetraining.com\/products\/upper-lower-workout-program-4-days-a-week-12-weeks-pdf-tracker","provider":"CHALK Online","version":"1.0","type":"link"}