#4 Day Upper Lower Split Routine

Watch Reels videos about 4 Day Upper Lower Split Routine from people all over the world.

Watch anonymously without logging in.

Related Searches

22
4 day split routinelöwerupper 4upper lower splitday 4splitslowerupperlowersupper day

Trending Reels

(12)
#4 Day Upper Lower Split Routine Reel by @jamesboardfitness (verified account) - NEW 4 Day UPPER / LOWER Workout Split (The 4 Day Aesthetic Framework) Drop a '16' in the comments or DM me '16' for your FREE 16-Week Six-Pack Bluepr
83.0K
JA
@jamesboardfitness
NEW 4 Day UPPER / LOWER Workout Split (The 4 Day Aesthetic Framework) Drop a ‘16’ in the comments or DM me ‘16’ for your FREE 16-Week Six-Pack Blueprint! It’s packed with the exact methods I use with clients to get incredible results in under 16 weeks 💪 Here’s my new 4 day workout split. No need to keep scrolling through instagram in search of workouts, I’ve built this with you lads in mind 🔥 Day 1️⃣ Upper 1 Day 2️⃣ Lower 1 Day 3️⃣ Upper 2 Day 4️⃣ Lower 2 😴 When to Rest: I recommend resting after each Lower day but this split can be flexible. If resting in the way suggested above doesn’t suit you and your lifestyle then: Aim to hit 2 upper workouts and 2 lower workouts per week and slot the rest days in around your schedule. #workoutsplit #workoutprogram #freeworkout #trainingsplit #trainingprogram #gym #workout
#4 Day Upper Lower Split Routine Reel by @liftednotwasted (verified account) - Goated 4 day split … 🫵🏼 DM me "LIFTED" for 1:1 coaching #gym #gymlife #fyp #upper #lower
27.5K
LI
@liftednotwasted
Goated 4 day split … 🫵🏼 DM me “LIFTED” for 1:1 coaching #gym #gymlife #fyp #upper #lower
#4 Day Upper Lower Split Routine Reel by @b.hops.fit (verified account) - 📌 SAVE THIS 📝 | A 4-Day Upper / Lower Split That Actually Fits Your Life If your training has no structure… don't be surprised when your results do
4.9K
B.
@b.hops.fit
📌 SAVE THIS 📝 | A 4-Day Upper / Lower Split That Actually Fits Your Life If your training has no structure… don’t be surprised when your results don’t either. Most guys don’t need more exercises. They need a plan they can stay consistent with. This split works because it solves the biggest mistakes most people make: • 4 training days — not living in the gym • Each muscle trained twice per week • Built-in recovery so your body can actually grow • Workouts stay ~45 minutes so life doesn’t knock you off track Upper days = chest, back, shoulders, arms Lower days = quads, hamstrings, glutes, calves Simple. Effective. Repeatable. No guessing what to do. No bouncing between programs every week. And that recovery day? That’s non-negotiable. That’s where steps, mobility, and joint health live, the stuff that keeps you progressing instead of feeling wrecked all the time. Run this split with intention. Fuel your body properly. Sleep like it matters (because it does). This is your foundation. We’ll earn the “advanced” stuff later, after you prove you can follow a structured plan. Save this. Commit for 6–8 weeks. And stop switching programs out of boredom. 🔥
#4 Day Upper Lower Split Routine Reel by @hussein.fht (verified account) - 4 Day Workout Split For Muscle Growth 🦾 DM me "1on1" for 1-on-1 Coaching 🤝 Follow me for more fitness tips & workouts :) @myprotein | Code "HUSSE
1.3M
HU
@hussein.fht
4 Day Workout Split For Muscle Growth 🦾 DM me “1on1” for 1-on-1 Coaching 🤝 Follow me for more fitness tips & workouts :) @myprotein | Code “HUSSEIN” for 40% OFF! @gymshark | Code “HUSSEIN” for 10% off #reels #foryou #motivation #fitnessmotivation #fitness #mentality #workout #training #arnoldschwarzenegger #musclegain #abs #biceps
#4 Day Upper Lower Split Routine Reel by @macyyfit_ - 4 day workout split🫶🏼 @dfyne.official
453.3K
MA
@macyyfit_
4 day workout split🫶🏼 @dfyne.official
#4 Day Upper Lower Split Routine Reel by @thechuckiedrain - Here is the exact split I'll be running over the next 6-8 months (PPL x UL)- Day 1: Push Day 2: Pull Day 3: Legs Day 4: Rest Day 5: Upper Day 6: Lowe
566.0K
TH
@thechuckiedrain
Here is the exact split I’ll be running over the next 6-8 months (PPL x UL)- Day 1: Push Day 2: Pull Day 3: Legs Day 4: Rest Day 5: Upper Day 6: Lower Day 7: Rest Every exercise I do is in between 1-3 sets in a 5-10 rep range. I track every session so all my volume is equated for by the end of the week. I also use a “ladder progression” system with reps and weight (ex: using the same weight at 5 reps until I can get 10, then increasing the load). Yes, I took the science pill. As you can see from my physique- I achieved this doing a modified bro-split. So, no you do not need to train optimally to see growth. Rather, you need to train for a longer period of time (I’ve been lifting since 7th grade) and really focus on small progressions. I switched due to a lot of lifestyle changes recently and a large amount of my focus is going to be on growth outside of the gym. Before you ask- I do cardio 2-4x a week in 200 calorie sessions (whether that be the incline treadmill, stair master, or simply walking at home). If you have any other questions, feel free to ask! All of my outfits are from @dfyne.official @ayblmen @fallenxarchives #explore #gym #lifting #split
#4 Day Upper Lower Split Routine Reel by @official_mohdasif - 4 Day Intermediate Split Workout Plan | Science Based | Proven Train Hard Gain Hard . #gym #reels #reelsinstagram #workoutmotivation #exercise
4.0K
OF
@official_mohdasif
4 Day Intermediate Split Workout Plan | Science Based | Proven Train Hard Gain Hard . #gym #reels #reelsinstagram #workoutmotivation #exercise
#4 Day Upper Lower Split Routine Reel by @younes.lifts (verified account) - 4 day routine | Upper Lower Split | Training Programs link 🔗 in bio (linktree) . . . . #workoutroutine #upperlower #gym #basicfit #gymlife
42.7K
YO
@younes.lifts
4 day routine | Upper Lower Split | Training Programs link 🔗 in bio (linktree) . . . . #workoutroutine #upperlower #gym #basicfit #gymlife
#4 Day Upper Lower Split Routine Reel by @fitby_room (verified account) - All fit: @dfyne.official code "ROMY" tk save 🤍 My 4-day workout split: Day 1: glutes & hamstrings Day 2: full upper body Day 3: glutes & quads D
218.7K
FI
@fitby_room
All fit: @dfyne.official code “ROMY” tk save 🤍 My 4-day workout split: Day 1: glutes & hamstrings Day 2: full upper body Day 3: glutes & quads Day 4: upper body (back focus) #workoutsplit #workoutplan #workoutsplitforwomen #girlswholift #workoutmotivation
#4 Day Upper Lower Split Routine Reel by @bodybykb_ (verified account) - What's a good 4 day split?👇🏼 Day 1: Pull Day || back & biceps including pulldown, row & reverse fly variation Day 2: Lower Day 1 || quads & glut
351.7K
BO
@bodybykb_
What’s a good 4 day split?👇🏼 Day 1: Pull Day || back & biceps including pulldown, row & reverse fly variation Day 2: Lower Day 1 || quads & glutes including a squat, thrust, split squat & abduction variation Day 3: Push Day || chest, shoulders & triceps including a press, overhead press & lateral raise variation Day 4: Lower Day 2 || glutes & hamstrings including a hinge, thrust, lunge & kickback variation How many sets & reps for 1 hour or less?👇🏼 3-4 sets of each movement, focusing on the 8-12 rep range, higher reps for warm up sets, resting 60 seconds, lower reps for working sets, resting 90-120 seconds What if I want to do cardio?👇🏼 Add in a 15-20 minute cardio session on upper body days as those will typically take you less time and leave you with time at the end of your workout before your 60 minute timeframe is up You don’t need all the time in the world for an effective workout, you just need an optimal plan to execute efficiently! @bodybykbcoaching program || 🔗 in bio HOPE IT HELPS💓 #fitnesstips #workoutsplit #workoutroutine #fitnessmotivation #onlinecoach #gymgirl
#4 Day Upper Lower Split Routine Reel by @leon.3vanss (verified account) - The most underrated 4-day workout split. #gym #workout #gymworkouts #gymmotivation #gymreels
245.3K
LE
@leon.3vanss
The most underrated 4-day workout split. #gym #workout #gymworkouts #gymmotivation #gymreels
#4 Day Upper Lower Split Routine Reel by @juliexfit (verified account) - DM me "4 day split" if you want this written out more neatly and let me know if this was helpful OR confusing bc either way it helps me show up better
206.0K
JU
@juliexfit
DM me “4 day split” if you want this written out more neatly and let me know if this was helpful OR confusing bc either way it helps me show up better for you!!! 🤍🤍🤍 #gym #gymsplit #workoutsplit #onlinecoaching #onlinecoach #gymmotivation #beginnergymtips

✨ #4 Day Upper Lower Split Routine Discovery Guide

Instagram hosts thousands of posts under #4 Day Upper Lower Split Routine, creating one of the platform's most vibrant visual ecosystems. This massive collection represents trending moments, creative expressions, and global conversations happening right now.

#4 Day Upper Lower Split Routine is one of the most engaging trends on Instagram right now. With over thousands of posts in this category, creators like @hussein.fht, @thechuckiedrain and @macyyfit_ are leading the way with their viral content. Browse these popular videos anonymously on Pictame.

What's trending in #4 Day Upper Lower Split Routine? The most watched Reels videos and viral content are featured above. Explore the gallery to discover creative storytelling, popular moments, and content that's capturing millions of views worldwide.

Popular Categories

📹 Video Trends: Discover the latest Reels and viral videos

📈 Hashtag Strategy: Explore trending hashtag options for your content

🌟 Featured Creators: @hussein.fht, @thechuckiedrain, @macyyfit_ and others leading the community

FAQs About #4 Day Upper Lower Split Routine

With Pictame, you can browse all #4 Day Upper Lower Split Routine reels and videos without logging into Instagram. No account required and your activity remains private.

Content Performance Insights

Analysis of 12 reels

✅ Moderate Competition

💡 Top performing posts average 678.2K views (2.3x above average). Moderate competition - consistent posting builds momentum.

Post consistently 3-5 times/week at times when your audience is most active

Content Creation Tips & Strategy

🔥 #4 Day Upper Lower Split Routine shows high engagement potential - post strategically at peak times

✨ Many verified creators are active (75%) - study their content style for inspiration

📹 High-quality vertical videos (9:16) perform best for #4 Day Upper Lower Split Routine - use good lighting and clear audio

✍️ Detailed captions with story work well - average caption length is 473 characters

Popular Searches Related to #4 Day Upper Lower Split Routine

🎬For Video Lovers

4 Day Upper Lower Split Routine ReelsWatch 4 Day Upper Lower Split Routine Videos

📈For Strategy Seekers

4 Day Upper Lower Split Routine Trending HashtagsBest 4 Day Upper Lower Split Routine Hashtags

🌟Explore More

Explore 4 Day Upper Lower Split Routine#4 day split routine#löwer#upper 4#upper lower split#day 4#splits#lower#upper