Method Strength
Created by Method Strength

Upper/Lower Split — 4-Day Push/Pull Emphasis

Optimized 4-day upper/lower split with quad- and hip-dominant leg days, push and pull emphasis upper days. Includes shoulder prehab and core work for long-term trainability.

25-454x per weekMuscle building, strength, structural balancemachine, dumbbell, cable, barbell, body only

Day 1 — Lower Body (Quad Focus)

5 exercises
  • Hackenschmidt-Kniebeuge (Maschine)4 × 6-8

    RPE 7-8, full depth, controlled eccentric

  • Gestrecktes Kreuzheben (Langhantel)3 × 8-10

    RPE 7, feel the hamstring stretch, no rounding

  • Split Squat (Kurzhantel)3 × 8-10

    RPE 7-8, per side

  • Beinstrecker (Maschine)3 × 10-12

    RPE 8, hold peak contraction 1s

  • Pallof Press (Kabelzug)3 × 10-12

    Per side, anti-rotation focus

Day 2 — Upper Body (Push Focus)

7 exercises
  • Kurzhantel-Bankdrücken4 × 6-8

    RPE 7-8, full ROM, retract scapulae

  • Schrägbankdrücken (Kurzhantel)3 × 8-10

    RPE 7-8, 30° incline

  • Latzug breit (zur Brust)4 × 8-10

    RPE 7-8, pull to upper chest

  • Seitheben (Kurzhantel)3 × 12-15

    RPE 8, controlled, no momentum

  • Kurzhantel-Fliegende (flach)3 × 12-15

    RPE 8, emphasize stretch at bottom

  • Trizeps-Pushdown (Stange)3 × 10-12

    RPE 8

  • Face Pull (Kabelzug)3 × 15-20

    RPE 7, emphasize external rotation at end

Day 3 — Lower Body (Hip Focus)

5 exercises
  • Hip Thrust (Langhantel)4 × 8-10

    RPE 7-8, full hip extension, 1s pause at top

  • Gestrecktes Kreuzheben (Langhantel)3 × 8-10

    RPE 7-8, hamstring focus

  • Hackenschmidt-Kniebeuge (Maschine)3 × 10-12

    RPE 7, lighter than Day 1, higher rep range

  • Beinbeuger sitzend (Maschine)3 × 10-12

    RPE 8, slow eccentric 2-3s

  • Dead Bug3 × 8-10

    Per side, keep lower back pressed to floor

Day 4 — Upper Body (Pull Focus)

7 exercises
  • Einarmiges Kurzhantelrudern4 × 8-10

    RPE 7-8, per side, emphasize lat stretch

  • Latzug eng (Neutralgriff)3 × 10-12

    RPE 7-8, close grip for lat focus

  • Rudern am Kabelzug (sitzend)3 × 10-12

    RPE 7-8, squeeze shoulder blades

  • Kurzhantel-Fliegende (flach)3 × 12-15

    RPE 8, volume top-up for chest

  • Seitheben (Kurzhantel)3 × 10-12

    RPE 8

  • Hammer Curl (Kurzhantel)3 × 10-12

    RPE 8, brachialis focus

  • Reverse Butterfly (Maschine)3 × 15-20

    RPE 7, shoulder prehab, structural balance

Why This Plan?

This plan preserves the smart foundational structure of the original split (quad- vs. hip-dominant, push vs. pull emphasis) while optimizing three key weaknesses: First, all AMRAP sets are replaced with concrete RPE targets — Helms et al. (2016) demonstrated that RPE-based training enables more precise load management than AMRAP, especially on isolation work where form degradation under fatigue is hard to self-detect. Second, the posterior shoulder is targeted with face pulls and reverse flyes to structurally balance the high pressing frequency. Third, direct core work (Pallof Press, Dead Bugs) supplements trunk stability for heavy compound lifts. Machine-based compound exercises (Hack Squat over Barbell Squat) offer a higher stimulus-to-fatigue ratio with reduced injury risk.

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