Physique prep4 days a weekFull gym

4-day Upper/Lower gym plan for physique prep

High volume for a show or shoot. High volume: rest 60–90 seconds and weigh in daily. Adjust food weekly from the weight trend, and expect strength to hold rather than climb late in prep.

Weekly schedule

Monday	Upper A	6 exercises
Tuesday	Lower A	6 exercises
Thursday	Upper B	6 exercises
Friday	Lower B	6 exercises

Upper A

Exercise	Sets × reps
Barbell Bench Press - Medium Grip	4 × 8
Bent Over Barbell Row	4 × 8
Standing Military Press	4 × 12
Wide-Grip Lat Pulldown	4 × 12
Barbell Curl	4 × 12
Triceps Pushdown	4 × 12

Lower A

Exercise	Sets × reps
Barbell Squat	4 × 8
Romanian Deadlift	4 × 12
Leg Press	4 × 12
Lying Leg Curls	4 × 12
Standing Calf Raises	4 × 12
Hanging Leg Raise	3 × 15

Upper B

Exercise	Sets × reps
Standing Military Press	4 × 8
Pullups	4 × 8
Incline Dumbbell Press	4 × 12
Seated Cable Rows	4 × 12
Side Lateral Raise	4 × 12
Hammer Curls	4 × 12

Lower B

Exercise	Sets × reps
Barbell Deadlift	4 × 8
Dumbbell Lunges	4 × 12
Barbell Hip Thrust	4 × 12
Leg Extensions	4 × 12
Standing Calf Raises	4 × 12
Cable Crunch	3 × 15

How to progress

When you hit every rep on every set, add weight next time: 2.5 kg on upper-body lifts, 5 kg on squats and deadlifts. Miss reps, keep the weight and try again. MyoStats does this for you: it shows the target for each exercise before you start, and suggests a lighter week when a lift stalls.

Questions

Is a 4-day upper/lower split good to physique prep?

Yes, if you can recover from it and stay consistent. High volume for a show or shoot. High volume: rest 60–90 seconds and weigh in daily.

How long should I run this program?

Run it for 8 to 12 weeks while you keep adding weight or reps. When progress stalls on a lift for two or three sessions, take a lighter week, then carry on. MyoStats spots the stall for you.

What weights should I use?

Pick a weight you can lift for the target reps with one or two reps left in the tank. After you log a session, MyoStats suggests the next weight or rep target for every exercise.

Can I do this at a commercial gym?

Yes: it uses barbells, dumbbells, cables and common machines found in most commercial gyms.