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Lift · Lots of talk

Upper / lower

Also called upper lower split · phul · 4 day split · upper lower 4 day

Community talk. May contain inaccuracies. Not medical, training, or diet advice. Sharp pain, fainting, or disordered-eating concerns need a clinician.

Upper/lower separates upper-body and leg training into different visits, commonly two of each per week. It organizes the calendar; the chosen program still determines exercises, workload and progression.

Campbell · 2021

01

What the split involves

An upper day includes pushing and pulling. Chest, back, shoulders and arms share the visit. Lower days cover thighs, glutes, hamstrings and calves. Presses push a weight away; rows and pull-ups pull. A hinge, such as a deadlift, bends primarily at the hips.

Nuñez · Boostcamp

Four days is common; three can rotate. Reported calendars include upper/lower/rest/upper/lower, or four consecutive days. A three-day rotation goes upper/lower/upper, then lower/upper/lower the next week: three visits per region over two weeks. The frequency changes, but it remains upper/lower.

Community

PHUL is one specific program. Brandon Campbell's Power Hypertrophy Upper Lower uses two strength-focused days and two muscle-growth-focused days. Its main power lifts use 3–5 repetitions; much later work uses 8–12. The intermediate, 12-week listing requires barbells, dumbbells and machines. It starts with fewer sets and leaves at least one repetition possible.

Brandon Campbell · PHUL program

Other versions prioritize different muscles. Nuñez's four-day, full-gym program offers arms/shoulders, chest/back, thigh and glute/hamstring emphases. These are choices within that program, not extra days required by the split.

Nuñez · Boostcamp

A split name does not tell you which day is heavy. PHUL's written sequence is upper power, lower power, rest, upper hypertrophy, lower hypertrophy, then two days off. Power days emphasize strength; hypertrophy days emphasize muscle-building work. Calling every session 'upper' or 'lower' loses that distinction. The linked Brandon Campbell program supplies the exercise and set lists; an ordinary four-day upper/lower routine need not be PHUL.

Brandon Campbell · full PHUL schedule

02

Why people choose it

It can make repeated training fit four visits. Compared with a six-day push/pull/legs week, it leaves two more gym-free days. In a bodybuilding discussion, a parent used nearby hour-long weekday sessions to protect family weekends. That convenience depends on travel and the exercise list.

Community · Reddit r/naturalbodybuilding

Strength and muscle growth do not require this split. A 2024 review found similar changes with split and full-body routines when training volume—the amount of work—was matched. Upper/lower can organize effective training, but the comparison does not establish that PHUL or four days beats other arrangements.

Ramos-Campo et al. · 2024

03

What can make it a poor fit

Fewer visits can mean longer, tiring sessions. One Reddit lifter found upper days exhausting and preferred dividing the work across push/pull/legs. Combining two complete PPL exercise lists creates a different workload from selecting an upper/lower program; fewer calendar days alone does not guarantee easier recovery.

Community · Reddit r/naturalbodybuilding

Coverage matters more than changing exercises. Repeating a complete upper routine is compatible with the split. Reports warn about two chest-only days with neglected pulling, or routinely missing lower work. An extra fifth arms day can also turn four manageable visits into a week they struggle to maintain.

Community

Pain is separate from scheduling fatigue. Reports describe soreness and recovery problems after demanding lower days. Sharp pain, fainting or disordered-eating concerns need a clinician; recurring joint pain is not something a new split can diagnose or treat.

Community

04

What lifters find in practice

A/B days can give different lifts priority. Reports pair bench and rowing on Upper A, then overhead or incline pressing and another pull on Upper B. Lower A emphasizes squatting with a hinge accessory; Lower B reverses that emphasis. Accessories mean supporting exercises. Reported examples mention 3–5 main-lift sets and 3–5 accessories, not universal targets.

Community

Separating lower-body days does not settle their order. In a discussion about deadlift fatigue affecting squats, one reply suggested placing the squat day first; another proposed limiting the effort of lighter deadlift sets. A third described two pressing-and-pulling days, one squat-focused day and one deadlift-focused day. These are alternatives people discussed, without a confirmed result from the original poster.

Community · Reddit

The gym clock can exceed the headline estimate. Reported visits run about 50–75 minutes including rests and equipment waits. Lifters describe shortening accessory lists when sessions sprawl.

Community

PHUL readers debate time and accessory overlap. Matt H liked PHUL but estimated 50–75 minutes of resting alone with 2–3-minute breaks; he reduced movements and used 90-second rests. Another reader questioned leg press after squats. The site responder left its inclusion open. These exchanges challenge the published 45–60-minute estimate without establishing a replacement rule.

Community · Muscle & Strength · 2026

Enjoying a program and recovering from it differ. In a Boostcamp-promoted Reddit discussion offering a subscription prize, one respondent liked PHUL but disliked heavy squats and deadlifts together. Raider users praised enjoyable training, while another said visits usually exceeded an hour and wanted three days instead. Their results and preferences are individual reports.

Community · Reddit r/Boostcamp · 2025

A written rotation helps during interrupted weeks. Lifters describe keeping A/B sessions in a notes app, resuming the next half after a missed day, and inserting rest after exhausting lower work. One upper and one lower visit in a busy week preserves some attendance; it does not reproduce four-day volume. Some over-40 accounts favor fewer visits, without proving an age-specific advantage.

Community

The split can stay while goals and emphasis change. Reports retain it for months or years, keeping main lifts stable and sometimes reviewing accessories after 8–12 weeks while tracking weight or repetition progress. Some women's discussions favor hinge, lunge and glute work. Cut-to-bulk discussions ask about progress and enjoyment rather than an automatic split change; none establishes superiority during dieting.

Community

One peaking sketch used heavier and higher-volume days. A 2019 AR15 reply proposed heavier bench Monday, squat/deadlift Tuesday, then upper and lower volume Thursday/Friday for a ten-week peak. Other replies offered different programs; the poster never confirmed using this sketch.

Community · AR15 fitness · 2019

Four-day 5/3/1 can overlap body regions. Its main lifts may divide into upper and lower days, while assistance exercises cross those regions. The actual named template matters more than its four-day label.

Community

References for this topic

Sources and context

  1. Daily Simple Questions Thread - September 04, 2026 ↗

    id
    fit-splits-week — Daily Simple Questions Thread - September 04, 2026
    platform
    Reddit · r/Fitness
    role
    Community discussion
    accessed On
    2026-09-07
    locator
    2026-09-04 PPL two-a-day and upper/lower cut-to-bulk exchanges.
    scope
    Opened the two scheduling/program questions.
    limitations
    Selected replies, not consensus or evidence of program outcomes.

  2. ACSM Unveils Landmark 2026 Resistance Training Guidelines — First Update in 17 Years ↗

    id
    fit-guide-stronglifts-acsm-2026 — ACSM Unveils Landmark 2026 Resistance Training Guidelines — First Update in 17 Years
    platform
    American College of Sports Medicine
    role
    Professional context
    accessed On
    2026-09-24
    locator
    The Clear Message, and the strength and hypertrophy bullets under Further Takeaways
    scope
    The 2026 summary says major muscle groups are trained at least twice a week, and it separates a strength load near 80 percent of one-rep max for 2 to 3 sets from a size target near 10 weekly sets per muscle group
    limitations
    Does not describe StrongLifts, set a 5x5 scheme, or prove that three full-body days are required.
    slugs
    • stronglifts-5x5
    • upper-lower
    • a-cut
    • body-recomp
    • lean-vs-dirty-bulk

  3. Power Hypertrophy Upper Lower (P.H.U.L.) Workout ↗

    id
    fit-guide-upper-lower-phul — Power Hypertrophy Upper Lower (P.H.U.L.) Workout
    platform
    Muscle & Strength
    role
    Official context
    accessed On
    2026-09-24
    locator
    Workout Summary, PHUL Notes, and PHUL Workout Schedule; written by Brandon Campbell, February 15, 2013, updated May 26, 2021
    scope
    The named four-day power and hypertrophy schedule, the rep ranges, the 12-week intermediate label, the 45 to 60 minute summary, and the note to leave at least one rep available
    limitations
    Does not define every upper/lower week, state rest times, or show that the listed duration matches a measured session.
    slugs
    • upper-lower

  4. Power Hypertrophy Upper Lower (PHUL) Workout ↗

    id
    fit-rebuild-upper-lower-phul-page — Power Hypertrophy Upper Lower (PHUL) Workout
    platform
    Muscle & Strength
    role
    Official context
    accessed On
    2026-09-27
    published Or Updated
    2021-05-26
    locator
    Workout Summary, PHUL Notes, and the four day schedule by Brandon Campbell
    scope
    The named four day power and hypertrophy schedule, the rep ranges, the twelve week intermediate label, the 45 to 60 minute summary, and the note to leave at least one rep unused.
    limitations
    Does not define every upper/lower week, print rest times, or show that the listed duration matches a measured session.
    slugs
    • upper-lower

  5. Alberto Nuñez Upper Lower Program ↗

    id
    fit46-upper-lower-nunez — Alberto Nuñez Upper Lower Program
    slugs
    • upper-lower
    role
    Official context
    platform
    Boostcamp
    locator
    Overview, program variations and upper/lower explanation
    scope
    Primary program-host description: four days, full-gym equipment, body-region grouping and four emphasis variants.
    limitations
    Commercial app/program hosting page. Public body inspected; full app progression and paid features not tested. No dated publication shown. Program claims are not outcome trials.
    accessed On
    2026-09-29

  6. I don't get the appeal of U/L ↗

    id
    fit46-upper-lower-appeal — I don't get the appeal of U/L
    slugs
    • upper-lower
    role
    Community discussion
    platform
    Reddit · r/naturalbodybuilding
    locator
    OP's concern about merging long PPL visits; Flashbambo's weekday/family reply; Chrispy_king and LiftHeavyLiveHard's fatigue/rest exchanges
    scope
    Actual post and reply bodies inspected for schedule fit, workload disagreement and an upper-day fatigue report.
    limitations
    Archived selected discussion; displayed relative dates do not establish a precise publication date. Self-reports, no verified gains or population consensus. CNS-fatigue explanation not adopted as established physiology.
    accessed On
    2026-09-29

  7. Efficacy of Split Versus Full-Body Resistance Training on Strength and Muscle Growth ↗

    id
    fit46-upper-lower-split-review — Efficacy of Split Versus Full-Body Resistance Training on Strength and Muscle Growth
    slugs
    • upper-lower
    role
    Professional context
    platform
    PubMed / Journal of Strength and Conditioning Research
    locator
    Author abstract, PMID 38595233, DOI 10.1519/JSC.0000000000004774
    scope
    Published review of 14 studies and 392 healthy adults; similar strength and hypertrophy results with volume equated.
    limitations
    Abstract inspected, not full paper. Split category is broader than upper/lower; no PHUL-specific effectiveness or equivalence for every program established.
    accessed On
    2026-09-29
    published Or Updated
    2024-07-01

  8. 4 day U/L — managing deadlift fatigue without killing squat? ↗

    id
    fit-enrichment-20261009-upper-lower — 4 day U/L — managing deadlift fatigue without killing squat?
    slugs
    • upper-lower
    role
    Community discussion
    platform
    Reddit
    authors
    mangled_child, Sorta_kinda_fit and Narrow-Ad-7856
    accessed On
    2026-10-09
    published Or Updated
    unknown — relative dates only
    locator
    All three visible replies. Original post is deleted; its surviving title establishes the question only.
    scope
    Separating lower-body days does not settle their order.
    limitations
    Do not import the intake's deleted-post low-back symptoms or exact two-day interval. Suggestions are not tested fixes or rehabilitation advice.

  9. Reader comments on the PHUL workout page ↗

    id
    fit-rebuild-upper-lower-phul-comments — Reader comments on the PHUL workout page
    platform
    Muscle & Strength
    role
    Community discussion
    accessed On
    2026-09-27
    published Or Updated
    2026-08-22
    locator
    Comments by Matt H on 17 August 2026 and by Chris and Roger on 22 August 2026
    scope
    A complaint that long rests blow past the 45 to 60 minute summary, and a question about the leg press on the power lower day.
    limitations
    Comments on the program page, not a measured time study. Roger's replies are site responses, not a revision of the article.
    slugs
    • upper-lower

  10. Best 4 day upper lower split programs? Let's hear your reviews ↗

    id
    fit46-upper-lower-program-reviews — Best 4 day upper lower split programs? Let's hear your reviews
    slugs
    • upper-lower
    role
    Community discussion
    platform
    Reddit · r/Boostcamp
    locator
    PopeChurch on PHUL; Raider reply branch with kn5l0x's time complaint; OP's subscription prize and app promotion
    scope
    Mixed named-program preferences, squat/deadlift fatigue concern, enjoyable sessions versus over-hour duration.
    limitations
    Commercially initiated thread; OP offered an annual Pro subscription prize. Prize may shape replies. July 3, 2025 post date appears in indexed text; individual reply dates remain unknown where only relative stamps are displayed. Not independent program rankings.
    accessed On
    2026-09-29
    published Or Updated
    2025-07-03

  11. AR15.com fitness thread on a ten week powerlifting peak ↗

    id
    fit-rebuild-upper-lower-ar15-peak — AR15.com fitness thread on a ten week powerlifting peak
    platform
    AR15.com fitness forum
    role
    Community discussion
    accessed On
    2026-09-27
    published Or Updated
    2019-06-30
    locator
    Replies from 15 April 2019 and the original poster's update on 30 June 2019
    scope
    One suggested four day upper and lower layout among several other plans, and a finished total below the spreadsheet projection after a missed week and a knee bruise.
    limitations
    A 2019 archived thread. The original poster did not confirm he ran the upper/lower sketch. It is not evidence that the split produced the final lifts.
    slugs
    • upper-lower

  12. PPL 5 days a week ↗

    id
    fit-wave-ppl-rolling — PPL 5 days a week
    role
    Community discussion
    accessed On
    2026-09-23
    locator
    Post and selected visible replies returned by web search.
    scope
    An adult with limited weekday time asks about a rolling five-day PPL; replies discuss rotating sessions across calendar weeks.
    limitations
    Selected public, self-selected reports and opinions; identities, outcomes and explanations are unverified. Not a representative sample, consensus, prevalence estimate, treatment recommendation or training prescription.

  13. 5/3/1 for Beginners ↗

    id
    fit-wave-531-beginner — 5/3/1 for Beginners
    role
    Community discussion
    accessed On
    2026-09-23
    locator
    Post and selected visible replies returned by web search.
    scope
    Three days, two main lifts per session, FSL supplemental sets and separate assistance show why 5/3/1 is not uniformly an upper/lower split.
    limitations
    One named version, not a definition of every 5/3/1 template.

  14. 5/3/1 Primer ↗

    id
    fit-wave-531-primer — 5/3/1 Primer
    role
    Community discussion
    accessed On
    2026-09-23
    locator
    Core concepts, main work and deload/version passages returned by search.
    scope
    Distinguishes main, supplemental and assistance work; 5s PRO fixed sets; older fourth-week deload versus later versions.
    limitations
    A community-maintained explanation, not the complete official Wendler books. Used for terminology and version distinctions, not personal programming.

Keep this topic in view

Preserved original record

Earlier public profile and reader notes are preserved separately from the current article. They may contain superseded wording and are not newly checked material.

Read the full original profile
slug
upper-lower
name
Upper / lower
aliases
  • upper lower split
  • phul
  • 4 day split
  • upper lower 4 day
family
lift
heat
high
talk
Lots of talk
most Discussed
false
first Line
An upper/lower split separates upper-body and lower-body strength work into different sessions.
why Line
People compare weekly schedules, exercise coverage and session length, including how the same split fits changing work schedules or gaining and cutting phases.
feel Words
  • upper lower
  • four-day split
  • PHUL
  • upper day
common Picture
  • lead
    Four-day example: upper / lower / rest / upper / lower
    why
    Other accounts group consecutive days; the calendar and exercise overlap determine frequency. [community]
  • lead
    Major lifts plus accessory work
    why
    Upper sessions include presses and rows; lower sessions include squats and hinges. [community]
  • lead
    Session reports: about 50–75 minutes
    why
    Exercise selection, rest periods and equipment waits affect the visit. [community]
watch For
Turning every upper day into a second chest day. Copying a 6-day volume list onto 4 days.
what People Say
  • The job: A split for people with a job and a second upper day. [community]
  • PHUL (Power Hypertrophy Upper Lower) is a named version with strength-focused and muscle-building-focused upper and lower sessions. [community]
  • Compared with six-day push/pull/legs (PPL): a four-day upper/lower schedule requires fewer gym visits. [community]
  • Why it wins vs full body: they get more chest and arm room without living in the gym. [community]
  • r/fitness 2020s often answers “4 days, what split?” with upper/lower. [community]
  • The failure mode: Monday upper is a bro chest day; Thursday upper is the same chest day again. [community]
  • Exercise emphasis varies: some women’s discussions include more hinge, lunge or glute-focused supporting work while keeping the upper/lower split. [community]
  • After 40: four days with real rest beats six days of junk fatigue. [community]
  • It pairs with a cut better than 6-day PPL for a lot of diaries. [community]
  • You can progressive-overload here. It is a split, not a vacation from adds. [community]
  • Four-day 5/3/1 can place upper- and lower-body main lifts on separate days, but assistance may cross those regions. Its named template determines the actual split. [community]
how People Run It
  • Upper A: bench focus + row + accessories. [community]
  • Upper B: press or incline focus + a second row/pull-up. [community]
  • Lower A: squat focus + a hinge accessory. [community]
  • Lower B: hinge / deadlift focus + a squat accessory. [community]
  • They do not skip Lower B. That is the “I only squat” trap. [community]
  • Rest days are between the pairs if sleep is thin. [community]
  • If they miss a day: they do the next half, they do not stack two uppers. [community]
amounts People Use
  • Days: 4 is the familiar upper/lower/upper/lower week. A rotating 3-day schedule can still alternate upper and lower sessions; it is not automatically full-body training. [community]
  • Session: 50–75 minutes. [community]
  • Main lifts: 3–5 sets. [community]
  • Accessories: 3–5 after the mains, not nine. [community]
  • Weekly: each big pattern about 2 times. [community]
how People Keep It
  • A repeating A/B card in the notes app. [community]
  • A rest day after lower if the hinge wrecks them. [community]
  • Same mains for a block. Accessories can rotate. [community]
  • A life week: two days (one upper, one lower) still counts. [community]
  • They stop adding a fifth “arms day.” [community]
how It Feels
  • Week one: more sore than 3-day, less chaotic than 6-day. [community]
  • Upper days: the fun ones for bench people. [community]
  • Lower B: the character-building day. [community]
  • A good month: they stop talking about splits. [community]
  • A bad month: they turn it into PPL by sneaking in extra push days. [community]
  • Vs PPL: weekends feel like weekends again. [community]
how Long People Run It
  • Months to years. It is a default adult split. [community]
  • A block of 8–12 weeks before they change accessories is plenty. [community]
  • They can stay here through a bulk and a cut. [community]
  • Graduation is optional. [community]
deep Dive
  • PHUL if they want a named power/hypertrophy twist. [community]
  • PPL if they truly have 6 recoverable days. [community]
  • Full body if 4 days is already a lie. [community]
  • 5/3/1 4-day if they want percentages on the mains. [community]
  • Attendance and exercise grouping are separate: “four days” describes the schedule, while upper/lower describes which areas each session trains. [community]
watch For Long
  • Two identical chest days is not upper/lower. [community]
  • Do not paste a 6-day accessory list into 4 days. [community]
  • Skipping lower is a different split. [community]
  • Four days of junk sleep is not a 4-day program. [community]
  • Joint pain that repeats on the same day is a stop, not a new variation. [community]
related
  • ppl
  • five-three-one
  • first-gym-week
  • deload-week
  • lift-after-40
research Pointer
    house Pointers
    • href
      /fit/#full-body-three
      label
      STUDfit · Lift 2–4 days
    play Pointer
    —
    sources
    • r/fitness 4-day split threads
    • PHUL writeups
    • Lift Vault upper/lower
    disclaimer
    Community talk may be wrong. Not medical, training, or diet advice. Sharp pain, fainting, or disordered-eating concerns need a clinician.
    quick Answer History
    • field
      commonPicture
      rows
      • lead
        60–75 minutes
        why
        Two body-halves still make a long session if accessories sprawl. [community]
    • field
      amountsPeopleUse
      rows
      • Days: 4. 3 means they are really on full body with extra steps. [community]
    • field
      whatPeopleSay
      rows
      • PHUL (Power Hypertrophy Upper Lower) is the named Reddit cousin: one power upper, one hyper upper, same for lower. [community]
      • Why it wins vs PPL: four days is a week many humans actually have. [community]
      • Women’s rooms run the same split with more hinge / lunge / glute T2s. It is still upper/lower. [community]
      • 5/3/1 four-day is upper/lower in a percentage costume. [community]
    • field
      firstLine
      rows
      • Upper / lower is the 4-day split people pick when 6-day PPL will not fit and 3-day full body feels small.
    • field
      whyLine
      rows
      • Upper / lower is the 4-day split people pick when 6-day PPL will not fit and 3-day full body feels small.
    • field
      commonPicture
      rows
      • lead
        4 days: Upper / Lower / rest / Upper / Lower
        why
        The default week. [community]
      • lead
        Or Upper / Lower / Upper / Lower with weekend off
        why
        Same math, different rest. [community]
      • lead
        Each muscle ~2× / week
        why
        The reason people leave a bro-split. [community]
      • lead
        Compounds first
        why
        Bench and row on upper; squat and hinge on lower. [community]
      • lead
        Session reports: 50–75 minutes
        why
        The exercise list, rest periods and equipment waits affect the length. [community]
    • field
      deepDive
      rows
      • Self lift 2–4 is the habit wrapper. [community]
    Read the preserved reader notes
    definition
    An upper/lower split separates upper-body and lower-body strength work into different sessions.
    community Picture
    People compare weekly schedules, exercise coverage and session length, including how the same split fits changing work schedules or gaining and cutting phases.
    additions
    • text
      An upper/lower split does not fully specify a program. In a September 2026 Fitness thread, a lifter enjoying a four-day version wondered whether to keep it when moving from a cut to a bulk, while also asking about exercise coverage. Replies discussed continued progress and enjoyment rather than treating the nutrition-phase change as an automatic reason to replace the split. The example separates three decisions that otherwise get bundled together: which days divide the body, which exercises are included and what the person wants from the next phase.
      sources
    guide
    what
    • The moving part is the day, not one exercise. An upper day holds the presses and the pulls. A lower day holds a squat pattern and a hinge. The next upper day comes after the lower work has had a gap, so each region is practiced again.
    • This is not a full-body day, and it is not one chest list copied onto a second date. If both upper sessions are the same bench workout, the back and the second lower pattern never get a turn. It is also not a six-day push/pull/legs menu squeezed into four visits. The accessory count has to fit the days that exist.
    • ACSM's 2026 summary says training all major muscle groups at least twice a week matters more than a complicated plan. An upper/lower week is one way to do that. PHUL, by Brandon Campbell and updated on Muscle & Strength on May 26, 2021, is one named version: two power days and two hypertrophy days. It is not every upper/lower week.
    how
    • Pick four days. One calendar is upper, lower, rest, upper, lower, then two rest days. Campbell's PHUL schedule is upper power, lower power, off, upper hypertrophy, lower hypertrophy, off, off. Exercise overlap, not the nickname, decides whether a muscle is trained twice.
    • On the first upper day, do a horizontal press and a row, then a short accessory list. On the second, change the press and use a different pull. On the first lower day, squat first and add a lighter hinge. On the second, hinge or deadlift first and add a lighter squat pattern. Main lifts come before the small ones. For strength, the ACSM 2026 summary describes loads around 80 percent of a one-rep max for 2 to 3 sets. For size it describes about 10 sets per muscle group in the week.
    • PHUL writes power work mostly as 3 to 5 reps and hypertrophy work mostly as 8 to 12, with 3 to 4 sets on the big lifts. The page lists it as intermediate, 12 weeks, 4 days, and 45 to 60 minutes in the summary. Notes say to begin at the lower volume, finish hard sets with at least one rep still available, and keep the main compounds while swapping similar accessories. The summary states no rest interval, so long rests make a longer visit.
    • A missed day takes the next session in the rotation, not a second copy of the last upper day. Two identical chest days are a different split. So is a week that skips the second lower day.
    understand
    • The split lets four days cover each big pattern twice without making every visit a full-body list. ACSM's 2026 summary treats twice a week per muscle group as the point that matters for healthy adults, and treats training to failure, machines versus free weights, and elaborate periodization as optional for general training. That is a coverage floor, not a reason to add a fifth day of the same work.
    • PHUL's power-then-hypertrophy order is a choice inside the split. Four straightforward strength days are still upper/lower. Pasting a six-day accessory list onto four days changes the session. The 45-to-60-minute line is the published summary, not a measurement of every gym.
    • Chest pain, fainting, sharp pain, or eating that has become rigid or punishing is the point to stop and see a clinician. Joint pain that returns on the same lift is part of that stop, not a cue for a new variation the same week. The notes below are reports of how people arranged the four days.
    sources
    note References
    Download original public profileDownload complete article

    End of Upper / lower