Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All workout plans

Garage Gym Upper / Lower

Muscle buildingIntermediate

A rack, a bar, a bench and a pair of dumbbells — no machines, no cables. An intermediate upper/lower split that gets everything the gym plans get out of the kit most home lifters actually own.

At a glance

Frequency
4× a week
Split
Upper / Lower
Session length
Up to 45 min
Weekly volume
≈74 working sets

Equipment

HomeBarbellDumbbellBodyweight

Where the week's sets go

  • Legs26 sets · 35%
  • Back14 sets · 19%
  • Shoulders10 sets · 14%
  • Arms10 sets · 14%
  • Chest8 sets · 11%
  • Core6 sets · 8%

A week on this plan

  1. Sunrest day
  2. MonUpper A
  3. TueLower A
  4. Wedrest day
  5. ThuUpper B
  6. FriLower B
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 4

Upper A

Heavy bench and row · 6 exercises · Up to 47 min

    • Barbell bench pressChest · Barbell4× 5–8 reps3 min restSafeties set just below chest height if you train alone. The heavy press of the week.
    • Barbell bent over rowUpper back · Barbell4× 6–10 reps2 min rest
    • Barbell seated overhead pressFront delts · Barbell3× 6–10 reps2 min restStanding if you have no upright bench — the standing press is the older lift anyway.
    • Chin-upLats · Bodyweight3× 6–10 reps1 min 30 s restOff the rack's pull-up bar. Add weight once ten is routine.

  • Superset A · Run these back to back, and rest after the last one.

    • Barbell lying triceps extension skull crusherTriceps · Barbell2× 10–12 reps1 min rest
    • Barbell curlBiceps · Barbell2× 10–12 reps1 min rest

Workout 2 of 4

Lower A

Heavy squat and hinge · 5 exercises · Up to 44 min

    • Barbell full squatQuads · Barbell4× 5–8 reps3 min restSafeties a hand below your bottom position. Depth first, weight second.
    • Barbell romanian deadliftGlutes · Barbell3× 8–10 reps2 min 30 s rest
    • Dumbbell single leg split squatQuads · Dumbbell3× 8–12 reps1 min 30 s restEight to twelve a leg, back foot on the bench. This is the leg press you do not have.
    • Barbell standing calf raiseCalves · Barbell4× 10–15 reps1 min restToes on a plate for range. Pause a full second at the bottom.
    • Front plankAbs · Bodyweight3× 45 s1 min rest

Workout 3 of 4

Upper B

Volume pressing and pulling · 7 exercises · Up to 43 min

    • Dumbbell incline bench pressChest · Dumbbell4× 8–12 reps1 min 30 s restBench at about 30°. If the bench does not incline, do the flat dumbbell press with a three-second lower.
    • Dumbbell one arm bent-over rowUpper back · Dumbbell4× 8–12 reps1 min 30 s restEight to twelve an arm, hand and knee on the bench.
    • Inverted rowUpper back · Bodyweight3× 10–15 reps1 min restBar in the rack at hip height, feet on the bench to make it harder.
    • Dumbbell lateral raiseSide delts · Dumbbell4× 12–20 reps1 min rest
    • Dumbbell reverse flyRear delts · Dumbbell3× 15–20 reps45 s rest

  • Superset A · Run these back to back, and rest after the last one.

    • Dumbbell hammer curlBiceps · Dumbbell3× 10–12 reps1 min rest
    • Close-grip push-upTriceps · Bodyweight3× 10–20 reps1 min rest

Workout 4 of 4

Lower B

Deadlift, front squat, glutes · 5 exercises · Up to 44 min

    • Barbell deadliftGlutes · Barbell3× 5 reps4 min restThree sets across. Rubber plates and a mat if the floor matters to you.
    • Barbell front squatQuads · Barbell3× 8–10 reps2 min 30 s rest
    • Barbell hip thrustGlutes · Barbell3× 8–12 reps2 min restShoulders on the bench, bar padded. Chin tucked and a full second squeeze at the top.
    • Dumbbell lungeQuads · Dumbbell3× 10 reps1 min 30 s restTen a leg.
    • Hanging leg raiseAbs · Bodyweight3× 8–12 reps1 min rest

How to progress

Heavy days add weight when the top of the range is cleared on the first set; volume days add reps until every set is at the top, then weight. Every set ends one or two reps short of failure. With no stack to move up a notch, buy fractional plates — 1.25 kg jumps are what keep the press and the row moving for months.

Start this plan

Plans like this

  • 44-Day CalisthenicsAn upper/lower split on a pull-up bar, a dip station and the floor. Where the home bodyweight plan ends: pull-ups, dips and single-leg work, progressed by leverage and added weight.4 daysMuscle buildingIntermediateBodyweight only40 min
  • 44-Day Dumbbell Upper / LowerAn upper/lower split run entirely on dumbbells — the most training a home gym of two dumbbells and a bench can hold.4 daysMuscle buildingIntermediateDumbbells only45 min
  • 44-Day Glutes & Lower BodyTwo lower-body days built around the hip thrust and the hinge, with a full upper day either side so nothing falls behind.4 daysMuscle buildingIntermediateFull gym45 min
  • 44-Day Upper / LowerTwo upper days and two lower days: the best return there is on four sessions a week, heavy first, volume second.4 daysMuscle buildingIntermediateFull gym55 min