Upper/Lower Split Workouts
A balanced 4-day split alternating between upper body and lower body workouts. Perfect balance of volume and recovery.
Best For
11 Upper/Lower Split Programs
Beast Mode Protocol (Wolverine-Inspired)
Forge an indestructible physique with this Wolverine-inspired training protocol. Heavy lifting combined with aggressive supersets and finishers that push you to your limits. The same brutal training style used to build a jacked superhero physique.
Strong Over 40
Age is just a number. This program is designed for lifters over 40 who want to build strength safely and effectively. Joint-friendly movements, proper warmups, and intelligent programming for long-term success.
Gridiron Power
Build NFL-level strength and explosiveness. This program focuses on the raw power needed for blocking and tackling, the explosive speed for breakaway plays, and the durability to survive a full season. Heavy compound lifts, plyometrics, and sport-specific conditioning.
Tennis Pro Performance
Elite-level tennis conditioning for competitive players and aspiring pros. This advanced program develops maximum serve velocity, explosive court coverage, and the endurance to dominate in 5-set matches. Train like the top players on tour.
Golf Performance Elite
Advanced golf-specific training for competitive golfers and low handicappers. This program focuses on maximizing clubhead speed through explosive power development, building the endurance to maintain performance over 18 holes, and developing the mental focus that comes from physical confidence. Train like a tour pro.
PHUL
Power Hypertrophy Upper Lower - the 4-day version of PHAT. Two power days focus on heavy compound lifts, two hypertrophy days focus on volume. Perfect balance of strength and size for those with limited time.
Golf Distance Builder
Want to add 20+ yards to your drive? This program is laser-focused on building the explosive power that translates directly to clubhead speed. Heavy emphasis on rotational power, hip speed, and ground force production. For golfers serious about hitting it longer.
Upper Lower Split
The perfect 4-day split for building strength and muscle. Alternate between upper body and lower body days for optimal recovery. Great for busy professionals who want results without spending every day in the gym.
Dumbbell Only Mass Builder
Build serious muscle with just a pair of dumbbells. Perfect for home gyms or when the gym is crowded. This program proves you don't need fancy equipment to build an impressive physique.
Upper Lower Power Builder
A perfect 4-day split for those who want results without living in the gym. Alternating upper and lower body days with optimal volume and recovery. Great for building strength and size while maintaining work-life balance.
GZCLP
Cody Lefever's tiered approach to strength training. T1 for heavy compound work, T2 for volume, T3 for accessories. Intelligent progression that adapts when you stall.