4 Day Upper Lower Workout Program (Torso-Limbs Split)

Summary

In this video, Dr. Swo presents a comprehensive 4-day hypertrophy program utilizing an upper-lower torso-limb split, designed for beginners or those who thrive on low volume. The program structure includes alternating upper and lower body workouts, focusing on effective exercises like bench presses, squats, and accessory work for arms. Notably, arm training is strategically placed on lower body days to maximize performance and frequency. Dr. Swo also discusses the pros and cons of this approach, emphasizing balanced training and enhanced arm growth, while suggesting modifications for optimal results. Join his Facebook group for the Excel program download.

Takeaways

• 💪 Dr. Swo presents a 4-day upper-lower torso-limb hypertrophy program suitable for beginners or those who respond well to low volumes.
• 📅 The program structure involves alternating between upper and lower body workouts, specifically incorporating arm training into lower body days.
• 🏋️‍♂️ Upper body day exercises include barbell bench press, incline dumbbell flies, and various row movements to target different muscle groups.
• 🏋️‍♀️ Lower body day emphasizes squats, Romanian deadlifts, and leg presses, with specific attention to glutes, hamstrings, and quadriceps.
• 🔄 A top set back-off method is employed for major lifts, allowing for both heavy, high-quality work and additional volume.
• ✋ The program modifies the traditional upper-lower split by separating bicep and tricep training from upper body days to enhance performance.
• 📈 Training arms four times a week boosts overall arm development and performance due to increased training frequency.
• ⚖️ This split helps balance the workload between upper and lower body days, preventing longer upper body sessions that may affect training intensity.
• 📊 The program accommodates accessory pressing movements, allowing for enhanced pressing strength without interference from major lifts.
• 📝 While low in side delt volume, the program remains effective for overall hypertrophy, with suggestions for adjustment if more delt work is desired.

Q & A

What is the main focus of Dr. Swo's 4-day hypertrophy program?

The program focuses on an upper-lower torso-limb split, allowing for targeted muscle training with a balance between upper and lower body workouts.

How does the upper-lower torso-limb split differ from a traditional upper-lower split?

In the torso-limb variation, arm training is moved to the lower body days, allowing for more effective training of biceps and triceps when they're fresh, rather than fatigued from preceding workouts.

What is the top set back off method mentioned in the program?

This method involves performing one heavy top set of 5-8 reps followed by two lighter back-off sets of the same number of reps, allowing for high-quality work while still achieving volume.

Why is it advantageous to train arms on lower body days?

Training arms on lower body days allows for better performance on bicep and tricep exercises since these muscle groups are not fatigued from prior upper body workouts.

What are the proposed exercises for upper body day one?

Exercises include barbell bench press, incline dumbbell flies, neutral grip lat pull downs, chest-supported rows, cable upright rows, machine lateral raises, and leg press calf raises.

What are the key benefits of the torso-limb split as highlighted by Dr. Swo?

Key benefits include increased frequency of arm training, balanced focus on both upper and lower body, and the ability to prioritize accessory pressing movements.

How many times a week do the biceps and triceps get trained in this program?

The program allows for biceps and triceps to be trained four times a week due to the restructuring of workout days.

What are the suggested exercises for lower body day one?

Suggested exercises include squats, barbell back extensions, Smith machine split squats, leg extensions, close grip bench press, incline bicep curls, and rope press downs.

What modifications are made to the frequency of side delt training?

While side delt training frequency is lower in this program compared to other splits, it may be adjusted if additional volume is desired.

Where can individuals find the program to run it themselves?

The program is available as an Excel file in Dr. Swo's Facebook group, which can be accessed via a link in the video description.