Lyfta's 4-day upper/lower

This plan is for lifters with some gym experience who want a balanced, effective structure for building muscle and getting stronger.

In the first few weeks, you should feel more consistent with your training, improve your technique on the main lifts, and start progressing with more confidence.

The program uses an upper/lower split, which means you’ll train your upper body twice per week and your lower body twice per week. This balance of training volume and recovery makes it one of the most effective structures for building strength and muscle over time.

Each workout combines compound lifts with targeted accessory work to help you progressively get stronger while keeping recovery manageable.