Each muscle is trained twice every seven days, maximizing muscle protein synthesis.
Workouts lead with primary compound lifts (squats, bench, deadlifts) followed by secondary movements and finishing with isolation exercises. Sample 4-Day Weekly Schedule The Best Workout Split: Upper/Lower Training Plan - ISSA Upper Lower Strength and Size Program
This split typically follows a , allowing you to hit every muscle group twice a week—a frequency research suggests is optimal for both muscle hypertrophy and strength development. Core Principles Each muscle is trained twice every seven days,
