This is a 4-day upper/lower split designed for progressive overload. It comes in three equipment variations — barbell (full gym), bodyweight (home or hotel, zero equipment), and dumbbell-only (home gym or limited facility). All three follow the same weekly structure, the same movement patterns, and the same progression logic. Pick the version that matches your equipment. Switch between them when you travel or change gyms. The programming works regardless of the tools.