Two upper days. Two lower days. The split that built every great physique.

Upper/Lower is the four-day split behind nearly every strong, muscular physique — enough frequency to train every muscle twice a week, enough recovery to keep adding weight. Twelve weeks, every set, rep and weight decided for you.

Which Chalk split matches your week?

• → Upper / Lower (4x) — you're here. Four days, two upper and two lower — the classic split that hits every muscle twice a week with room to recover.
• Full Body (3x / 4x / 5x) — want the whole body every session? Train it three, four or five days a week.
• Push Pull Legs (3x / 6x) — prefer to split by movement? Push, pull and legs on three days, or twice each on six.

📘 Inside the 79-page guide

• 48 workouts, written out set by set — zero guesswork
• Double progression — the simple method that adds strength and size every week
• A form-demo video on every single lift
• A warm-up for every training day
• A swap for every exercise — busy rack or cranky joint? covered
• Bonus: picking your weights, RPE, recovery & common mistakes to skip

📊 Plus a fillable Excel tracker

• Log every set, weight & week in one place
• Locked so you only type in your numbers
• Works on phone, Excel, Google Sheets or Numbers

Your 12 weeks

• Block 1 — Strength Base · build the foundation
• Block 2 — Hypertrophy · pack on size
• Block 3 — Peak · sharpen and get strong
• Barbell, dumbbell, machine & cable options on every movement

Who it's for

• Lifters who want the four-day split programmed properly, block by block
• Intermediate and up — you know the lifts and want structure for every muscle
• Anyone building a physique — training each muscle twice a week

What you get

• ✅ 79-page program + coaching guide (instant download)
• ✅ Fillable Excel workbook — all 12 weeks
• ✅ 48 workouts across 3 blocks
• ✅ Double progression that works every week
• ✅ Warm-ups, swaps & a demo on every lift
• ✅ Works on any device — yours forever

Common questions

• Why an Upper/Lower split? It hits every muscle twice a week — the frequency research links to faster growth — while giving each muscle two days to recover. It's the sweet spot between full-body and a body-part split.
• Do I need to be advanced? No — it's built for intermediate lifters and up. Every lift has a demo video and an easier option, so you can start where you are.
• What equipment do I need? A standard gym — barbell, dumbbell, machine, or cable options on every movement.
• What do I get, and does anything ship? A digital PDF plus a fillable Excel tracker, delivered instantly. Nothing ships.
• Can I use it on my phone? Yes — log right on the page, or print all 12 weeks.

Two upper. Two lower. Follow the page. Build the physique.