Plan page
4 day upper lower split
Upper, lower, upper, lower, with 60 minutes to work in and six exercises a session. Here is the first week as the plan hands it to you.
01The answers behind it
- Goal
- Muscle gain
- Experience
- A year or more
- Days per week
- 4 days
- Session length
- 60 minutes
- Equipment
- A full gym
- Split
- Upper and lower
- Age band
- 18-29
- Left out
- Nothing
Change any of these and the plan changes with them.
Get your Day 102Week 1, day by day
| Day | Session | Time |
|---|---|---|
| Day 1 Mon | Upper A | 60 min |
| Day 2 Tue | Rest day | — |
| Day 3 Wed | Lower A | 60 min |
| Day 4 Thu | Rest day | — |
| Day 5 Fri | Upper B | 60 min |
| Day 6 Sat | Lower B | 60 min |
| Day 7 Sun | Rest day | — |
Day 1 Upper A
60 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell bench pressShoulder blades pinned to the bench, elbows about 45 degrees, touch the chest. | 4 | 8-10 | 90 s |
| One-arm dumbbell rowFlat back, pull the weight to your hip, no twisting through the spine. | 4 | 8-10 | 90 s |
| Lateral raiseLight weight, lead with the elbows, stop at shoulder height. | 3 | 10-12 | 60 s |
| Band pulldownAnchor the band high, pull down and slightly out, slow on the way back. | 3 | 10-12 | 60 s |
| Hammer curlPalms facing in the whole set, elbows still, squeeze at the top. | 3 | 10-12 | 60 s |
| Overhead triceps extensionElbows pointing forward, lower behind your head, keep the ribs down. | 3 | 10-12 | 60 s |
Day 3 Lower A
60 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back squatBrace before you unrack, sit between your hips, knees tracking over your toes. | 4 | 8-10 | 90 s |
| Romanian deadliftPush your hips back, keep the weight close, stop when your hamstrings say so. | 4 | 8-10 | 90 s |
| Reverse lungeStep back, not forward, so the front knee stays quiet. Alternate legs. | 3 | 10-12 | 60 s |
| Dead bugLower back stays flat on the floor. If it lifts, shorten the reach. | 3 | 10-12 | 60 s |
| Standing calf raiseAll the way up, all the way down, two seconds at the bottom stretch. | 3 | 10-12 | 60 s |
| Suitcase carryWeight in one hand only. Stay square, do not lean away from it. | 3 | 10-12 | 60 s |
Day 5 Upper B
60 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lat pulldownChest up, pull the bar to your collarbone, do not lean back to finish the rep. | 4 | 8-10 | 90 s |
| Overhead pressSqueeze your glutes, press straight up, finish with your ears in front of your arms. | 4 | 8-10 | 90 s |
| Face pullPull towards your forehead, elbows high, finish with your hands beside your ears. | 3 | 10-12 | 60 s |
| Chest flySoft elbows, wide arc, stop when your upper arms reach the line of your chest. | 3 | 10-12 | 60 s |
| Overhead triceps extensionElbows pointing forward, lower behind your head, keep the ribs down. | 3 | 10-12 | 60 s |
| Hammer curlPalms facing in the whole set, elbows still, squeeze at the top. | 3 | 10-12 | 60 s |
Day 6 Lower B
60 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Romanian deadliftPush your hips back, keep the weight close, stop when your hamstrings say so. | 4 | 8-10 | 90 s |
| Walking lungeLong step, back knee down towards the floor, torso upright the whole way. | 4 | 8-10 | 90 s |
| Goblet squatHold the weight against your chest, sit down between your hips, keep your heels flat. | 3 | 10-12 | 60 s |
| Standing calf raiseAll the way up, all the way down, two seconds at the bottom stretch. | 3 | 10-12 | 60 s |
| Hanging knee raiseCurl your pelvis up rather than just lifting the legs. No swinging. | 3 | 10-12 | 60 s |
| Suitcase carryWeight in one hand only. Stay square, do not lean away from it. | 3 | 10-12 | 60 s |
Weeks 2, 3 and 4 are where a plan usually falls apart
Week 2 asks for one more rep. Week 3 adds weight. Week 4 goes lighter on purpose. All 30 days come dated, with the rest days already placed, for €1.99 once. No card kept, nothing to cancel.
Get your Day 1
Eight questions, about two minutes. Day 1 is free and yours to keep.
03Other plan pages
- 3 day home workout plan with dumbbellsThree full body sessions a week, one pair of dumbbells, 45 minutes at home.
- Workout plan with no squats or deadliftsLegs still get trained, just not with a barbell squat or a deadlift.
- 4 day dumbbell splitFour sessions a week, two upper and two lower, all of it with a pair of dumbbells.
General fitness information, not medical advice. Stop and get it checked if something hurts, and start lighter than you think you need to.