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All workout plans

Beginner Upper / Lower

General fitnessBeginner

Four short sessions on machines and dumbbells for someone who has done a month of full body and wants a fourth day — the step before the intermediate upper/lower.

At a glance

Frequency
4× a week
Split
Upper / Lower
Session length
Up to 35 min
Weekly volume
≈64 working sets

Equipment

GymDumbbellBodyweightMachineCableSled

Where the week's sets go

  • Legs26 sets · 41%
  • Back12 sets · 19%
  • Arms8 sets · 13%
  • Chest6 sets · 9%
  • Shoulders6 sets · 9%
  • Core6 sets · 9%

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

Press-led upper body · 6 exercises · Up to 30 min

    • Lever chest pressChest · Machine3× 10–12 reps1 min 30 s restSeat set so the handles sit level with mid-chest. Two reps in reserve on every set.
    • Cable seated rowUpper back · Cable3× 10–12 reps1 min 30 s rest
    • Lever shoulder pressFront delts · Machine2× 10–12 reps1 min 30 s rest
    • Cable lat pulldown full range of motionLats · Cable3× 10–12 reps1 min 30 s rest

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

    • Cable triceps pushdown (v-bar)Triceps · Cable2× 12–15 reps1 min rest
    • Dumbbell hammer curlBiceps · Dumbbell2× 10–12 reps1 min rest

Workout 2 of 4

Lower A

Squat-led lower body · 5 exercises · Up to 30 min

    • Sled 45° leg pressQuads · Sled3× 10–12 reps2 min restFeet shoulder-width on the platform. Stop before your lower back lifts off the pad.
    • Lever lying leg curlHamstrings · Machine3× 10–12 reps1 min rest
    • Dumbbell goblet squatQuads · Dumbbell3× 10–12 reps1 min 30 s rest
    • Lever seated calf raiseCalves · Machine3× 12–15 reps1 min rest
    • Front plankAbs · Bodyweight3× 30 s1 min rest

Workout 3 of 4

Upper B

Pull-led upper body · 7 exercises · Up to 33 min

    • Cable lat pulldown full range of motionLats · Cable3× 10–12 reps1 min 30 s rest
    • Dumbbell bench pressChest · Dumbbell3× 10–12 reps1 min 30 s rest
    • Dumbbell one arm bent-over rowUpper back · Dumbbell3× 10–12 reps1 min 30 s restTen to twelve an arm, hand and knee on the bench.
    • Dumbbell lateral raiseSide delts · Dumbbell2× 12–15 reps1 min rest
    • Cable face pullRear delts · Cable2× 15–20 reps1 min rest

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

    • Dumbbell lying triceps extensionTriceps · Dumbbell2× 10–12 reps1 min rest
    • Dumbbell incline curlBiceps · Dumbbell2× 10–12 reps1 min rest

Workout 4 of 4

Lower B

Hinge-led lower body · 6 exercises · Up to 37 min

    • Dumbbell romanian deadliftGlutes · Dumbbell3× 10–12 reps2 min restHips back, dumbbells sliding down the thighs, stop where the hamstrings stop.
    • Sled 45° leg wide pressGlutes · Sled3× 10–12 reps2 min rest
    • Lever leg extensionQuads · Machine3× 12–15 reps1 min rest
    • Dumbbell lungeQuads · Dumbbell2× 10 reps1 min 30 s restTen a leg.
    • Glute bridge two legs on benchGlutes · Bodyweight3× 12–15 reps1 min rest
    • Dead bugAbs · Bodyweight3× 10 reps1 min rest

How to progress

Stay at a weight until every set hits the top of its range with two reps left in you, then go up one notch on the stack or 2 kg on the dumbbells. After eight to twelve weeks, move to the 4-Day Upper / Lower.

Start this plan

Plans like this

  • 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
  • 4PHUL Power & HypertrophyPower Hypertrophy Upper Lower: two heavy days in the three-to-five range and two lighter ones for size, four sessions a week.4 daysStrengthIntermediateFull gym60 min
  • 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