DEFINED MOTION – 4-Day Split Upper & Lower

Eight-Week Upper-Lower Training Plan

Four Effective Sessions Per Week

Each Muscle Group Trained Twice Weekly

For Advanced Trainees with a Regular Training Rhythm

Includes Progression, Deload, and Exercise Alternatives

Note: The plans were created with the support of generative AI, individually curated by us, manually revised, and perfectly optimized for high-resolution displays on computers, tablets, and smartphones.