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4-Day Upper/Lower Strength Workout Plan, Supersets, 45-Minute Sessions (PDF + Interactive)

NowPrice:$3.50

Original Price: $5.00

30% off

•

Sale ends on November 8

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Highlights

INSTANT DIGITAL DOWNLOAD: 1 PDF + 1 .zip with an interactive web version. No physical item will be shipped.

4 day gym workout plan: an upper/lower split with paired supersets, equal weekly volume and swap menus, so every session fits in about 45 minutes. Zero wasted sets. A four-day upper/lower split built on antagonist supersets, full rest on the big compound lifts, and hard, high-quality sets.

WHAT'S INCLUDED
• Printable PDF, 5 pages, US Letter
• 4 sessions: Upper 1, Upper 2, Lower 1, Lower 2. Lower 2 comes in Standard, Explosive or Sport (court day) versions
• 9 weekly working sets for each upper-body muscle, plus a weekly set tally
• Five training rules, a 45-minute-session guide and rest times
• Substitution menus and an alternate exercise library, so you can swap a movement without breaking the plan
• BONUS interactive version (.html, opens in any browser): filter by day, switch the Lower 2 format, and copy the full split to your notes

HOW TO GET IT
Download both files from your Etsy Purchases page. Print the PDF or keep it on your phone. Unzip the .zip and open the .html file in any browser.
For personal use. Please don't resell or redistribute the files.

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Listed on Oct 7, 2026
Homepage Toys & Games Sports & Outdoor Recreation Fitness & Exercise