Programming9 min read
Best Workout Split for 4 Days a Week: Upper/Lower Plan
The best workout split for 4 days a week is upper/lower run twice. Here's the full program with sets, reps, rest and progression rules, plus two alternatives.
Ultra+ training and nutrition blog
Guides on training, programming, recovery and nutrition for people who lift. Sebastian, the founder, writes every one and reads every study before it is cited.
Programming9 min read
Full Body vs Split for Hypertrophy: Which Builds More
Full body vs split for hypertrophy: with the same weekly sets, both grow muscle equally. Pick by training days and session length. Sample programs inside.
Programming8 min read
Push Pull Legs vs Upper Lower: Which Split to Run
Push pull legs vs upper lower: which split fits 3, 4 or 6 training days, a side-by-side table, a sample week for each, and how to progress on both.