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!

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4-Day Upper/Lower Power Split

Intermediateweek routine

Goal: Build strength, Build muscle, Body recomposition

Barbell Bench Press (Upper - Day 1)

4 sets 6-8 reps 90s rest

Keep elbows at 45 degrees, drive through your chest not shoulders

Pull-Ups / Lat Pulldown (Upper - Day 1)

4 sets 8-10 reps 90s rest

Full dead hang at bottom, squeeze lats at top

Barbell Squat (Lower - Day 2)

4 sets 6-8 reps 2min rest

Chest up, knees track over toes, squat below parallel

Romanian Deadlift (Lower - Day 2)

3 sets 8-10 reps 90s rest

Hip hinge movement, keep back straight, feel hamstring stretch

Overhead Press (Upper - Day 3)

3 sets 8-10 reps 90s rest

Brace core, press straight overhead, lock out at top

Leg Press (Lower - Day 4)

4 sets 10-12 reps 90s rest

Feet shoulder-width on platform, controlled slow descent

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