This is the original Upper / Lower split that laid the foundation for the Train Like Lynley training style.
The program follows a simple but effective structure. Two upper body days and two lower body days per week, built around compound lifts, intelligent volume, and straightforward progression. It is designed for lifters who want consistency, structure, and measurable strength gains without unnecessary complexity.
This legacy program is ideal if you want a balanced approach to building muscle and strength while training four days per week. It emphasizes strong movement patterns, progressive overload, and practical accessory work.
This is the original Upper / Lower split that laid the foundation for the Train Like Lynley training style.
The program follows a simple but effective structure. Two upper body days and two lower body days per week, built around compound lifts, intelligent volume, and straightforward progression. It is designed for lifters who want consistency, structure, and measurable strength gains without unnecessary complexity.
This legacy program is ideal if you want a balanced approach to building muscle and strength while training four days per week. It emphasizes strong movement patterns, progressive overload, and practical accessory work.
What’s included
4 week Upper / Lower split
4 training days per week
Clear exercise selection and rep ranges
Beginner to intermediate friendly structure
PDF download
Best for
Lifters who want a classic Upper / Lower split
Those who prefer straightforward programming
Anyone looking for an affordable, no fluff program
