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All workout plans

4-Day Upper / Lower

Muscle buildingIntermediate

Two upper days and two lower days: the best return there is on four sessions a week, heavy first, volume second.

At a glance

Frequency
4× a week
Split
Upper / Lower
Session length
Up to 55 min
Weekly volume
≈85 working sets

Equipment

GymBarbellDumbbellBodyweightMachineCableSled

Where the week's sets go

  • Legs33 sets · 39%
  • Back14 sets · 16%
  • Arms12 sets · 14%
  • Chest10 sets · 12%
  • Shoulders10 sets · 12%
  • Core6 sets · 7%

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 chest, back and arms · 7 exercises · Up to 55 min

    • Barbell bench pressChest · Barbell4× 5–8 reps3 min restThe heavy press of the week. Leave one rep in the tank on every set.
    • Barbell bent over rowUpper back · Barbell4× 6–10 reps2 min 30 s restTorso around 45°, and keep it there — a row that stands up mid-set is a shrug.
    • Dumbbell seated shoulder pressFront delts · Dumbbell3× 8–12 reps1 min 30 s rest
    • Cable lat pulldown full range of motionLats · Cable3× 10–12 reps1 min 30 s rest
    • Lever seated flyChest · Machine2× 12–15 reps1 min rest

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

    • Barbell lying triceps extension skull crusherTriceps · Barbell3× 10–12 reps1 min 30 s rest
    • Barbell curlBiceps · Barbell3× 10–12 reps1 min 30 s rest

Workout 2 of 4

Lower A

Quads, hamstrings, calves · 6 exercises · Up to 52 min

    • Barbell full squatQuads · Barbell4× 5–8 reps3 min restThe heavy squat of the week. Depth first, weight second.
    • Barbell romanian deadliftGlutes · Barbell3× 8–10 reps2 min 30 s rest
    • Sled 45° leg pressQuads · Sled3× 10–12 reps2 min rest
    • Lever lying leg curlHamstrings · Machine3× 10–12 reps1 min 30 s rest
    • Lever seated calf raiseCalves · Machine4× 10–15 reps1 min restPause a full second at the bottom of every rep. Calves ignore anything bounced.
    • Front plankAbs · Bodyweight3× 45 s1 min rest

Workout 3 of 4

Upper B

Volume chest, back and shoulders · 7 exercises · Up to 49 min

    • Dumbbell incline bench pressChest · Dumbbell4× 8–12 reps2 min restBench at about 30°. Higher than that and it becomes a shoulder press.
    • Chin-upLats · Bodyweight4× 6–10 reps2 min restHang a belt on once you can do ten clean; use the assisted machine if you can't get six.
    • Cable seated rowUpper back · Cable3× 10–12 reps1 min 30 s rest
    • Dumbbell lateral raiseSide delts · Dumbbell4× 12–20 reps1 min restLight, and stop just above shoulder height. This is the one that widens the shoulders.
    • Cable face pullRear delts · Cable3× 15–20 reps1 min rest

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

    • Dumbbell hammer curlBiceps · Dumbbell3× 10–12 reps1 min rest
    • Cable triceps pushdown (v-bar)Triceps · Cable3× 10–15 reps1 min rest

Workout 4 of 4

Lower B

Hips, hamstrings, quads · 6 exercises · Up to 48 min

    • Barbell deadliftGlutes · Barbell3× 5 reps4 min restThree sets across at the same weight. Stop the set the moment your back rounds.
    • Barbell front squatQuads · 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 a bench.
    • Lever leg extensionQuads · Machine3× 12–15 reps1 min rest
    • Barbell standing calf raiseCalves · Barbell4× 10–15 reps1 min rest
    • Hanging leg raiseAbs · Bodyweight3× 8–12 reps1 min rest

How to progress

On the heavy days, add weight when you clear the top of the range on the first set. On the lighter days, add reps until every set is at the top of its range, then add weight and start again at the bottom. Heavy sets end two reps short of failure, volume sets one rep short.

Start this plan

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