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The Hanuman Grind: 4-Day Upper/Lower Strength & Muscle Split

This is a proven 4-day Upper/Lower split designed for building real strength and muscle. Train Monday, Tuesday, Thursday, and Friday — giving your body full recovery on Wednesday and weekends. Coaching Notes: - Always warm up 5-10 min before each session (light cardio + dynamic stretches) - Focus on progressive overload: add 5 lbs or 1 rep each week - Rest 60-90 sec between hypertrophy sets, 2-3 min for heavy compound lifts - Drink water throughout and eat a protein-rich meal within 1 hour post-workout - Consistency beats intensity — show up every week, no excuses!