Upper/Lower Program

A science-backed program designed to help you build muscle.

This is pretty much what I do, and it helped me gain a lot of muscle. Based on proven principles, it’s for guys who want to get bigger, leaner, and more confident — without feeling lost at the gym.

What You’ll Get:

• 4-Day Upper/Lower Split — Science-based rotating A/B/C workouts — in PDF, Google Doc, and Notes formats
• Workout Guidelines — Clear warm-up, intensity, and progression tips, plus cues for every exercise
• Progress Tracking Tools — Track your lifts using an app, or with the included Google Sheets and Notes templates
• Exercise Selection Guide — Choose from exercise options that fit your gym and goals
• Nutrition, Sleep & Supplement Guidance — Straightforward tips to support recovery and growth

Whether you’re just starting out or looking for a solid program, this will help you build the physique you want.

Build muscle. Build confidence. Change your life.