01
The program
Full-body training gets you started, then runs out of room. Upper/Lower splits the body in two so you can add the volume that drives intermediate progress — and still recover from it. It is the oldest step up in lifting because it works.
For lifters ready to step up from full-body to four focused days a week.
02
Look inside
VYSN
Program No. 10
Upper / Lower
13 pages · printable trackers · made to keep
The arc
01–04VolumeBuild weekly sets; settle into four days.
05–09IntensifyHeavier strength lifts; push the volume.
10DeloadHalf the sets; recover and retest.
03
What's inside
01A four-day splitTwo upper, two lower — each muscle twice a week.
02Heavy and volume daysStrength and size, every week.
03The full sessionsWeeks 1–10 — sets, reps and rest.
04Weekly set targetsThe intermediate dose, done right.
05The plate + trackersBuild or lean out, with printable logs.
04
The science
Upper / Lower is built on what we publish in Studies. Read the evidence behind the method, then come back and put it to work.
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Make it a system
The Intermediate step of the Build Muscle path. See the path →