Recovery
How to Properly Deload (Without Losing Progress)
Strategic deloading prevents burnout and injury. Here's exactly how to implement deload weeks.
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RepLog Features
Best 4 Day Workout Split for Building Muscle
The sweet spot for most lifters. Upper/Lower or PHUL-style splits for optimal gains.
Four days a week is the golden zone—enough frequency for growth, enough rest for recovery. Popular splits like Upper/Lower and PHUL thrive here. RepLog makes tracking your 4-day split effortless.
Why RepLog is built for Balanced Lifters?
Balanced Recovery
Ample rest days while still hitting each muscle twice per week.
Session Planning
Plan your week ahead and see projected volume before you lift.
PHUL/PHAT Support
Native support for power and hypertrophy days in the same program.
Powerful Features for Balanced Lifters
Upper/Lower Templates
PHUL & PHAT Program Support
Power vs Hypertrophy Tagging
Weekly Planning View
Volume per Session Tracking
Strength vs Size Analytics
Workout Cloning
Accessory Work Logging
Expert Insight: The Weekend Warrior's Dream
The 4-day split (Mon/Tue, Thu/Fri) is perfect because it gives you weekends off. **Social Recovery:** Recovery isn't just physiological; it's social. Having weekends free prevents burnout. RepLog's calendar view highlights this balance, showing you your "Green" training days and your "Grey" recovery days in perfect harmony.
Frequently Asked Questions
What if I miss a day?
Just shift the schedule. RepLog doesn't force days of the week; it tracks the sequence.
Is PHUL better than Upper/Lower?
They are similar, but PHUL undulates intensity (Power days vs Hypertrophy days), which RepLog supports natively.
"Four days is all you need. Track every rep with RepLog and watch the gains accumulate."
Track Your Progress
Put this knowledge into action with RepLog. The smartest workout log for serious lifters.
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