MUSCLE / 4 DAYS PER WEEK / ABOUT 60 MINUTES
25+ · Upper/lower muscle build
Four organised sessions that cover the major muscles twice each week.
An upper/lower split spreads challenging sets across two exposures per region. Weekly work and progression create the stimulus; the split name and age do not make this intrinsically superior.
Your weekly sessions
SESSION 1 / Chest, back, lateral delts and triceps
Upper A
Chest, back, lateral delts and triceps
- Dumbbell bench press — 3 × 8–12 · 90–120 sec rest
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
- Chest-supported row — 3 × 8–12 · 90–120 sec rest
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
- Lat pulldown — 3 × 8–12 · 90–120 sec rest
Lats, rhomboids, mid-back and biceps. Pull elbows toward ribs while keeping your chest tall.
- Lateral raise — 2 × 12–20 · 60–90 sec rest
Deltoids and upper-back stabilizers. Lift outward with soft elbows to about shoulder height.
- Triceps pressdown — 2 × 10–15 · 60–90 sec rest
Triceps brachii. Keep elbows near ribs while straightening arms.
SESSION 2 / Quads, hamstrings, calves and trunk
Lower A
Quads, hamstrings, calves and trunk
- Barbell back squat — 3 × 6–10 · 2–3 min rest
Quadriceps with glute support. Set bar securely across upper back, brace, sit between hips to a controlled depth, then drive through the midfoot.
- Dumbbell Romanian deadlift — 3 × 8–12 · 90–120 sec rest
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
- Seated hamstring curl — 2 × 10–15 · 90–120 sec rest
Hamstrings and posterior chain. Curl smoothly and return slowly.
- Seated calf raise — 2 × 10–15 · 90–120 sec rest
Gastrocnemius and soleus. Raise heels smoothly, pause and lower under control.
- Side plank — 2 × 20–30 sec/side · 60 sec rest
Abdominals, obliques and trunk stabilizers. Stack shoulders over elbow and lift hips, breathing steadily.
SESSION 3 / Different press and pull angles; biceps and rear delts
Upper B
Different press and pull angles; biceps and rear delts
- Dumbbell overhead press — 3 × 8–12 · 90–120 sec rest
Deltoids and upper-back stabilizers. Press upward with ribs stacked over pelvis.
- Assisted pull-up — 3 × 8–12 · 90–120 sec rest
Lats, rhomboids, mid-back and biceps. Use enough assistance to move smoothly through your range.
- Cable chest fly — 3 × 10–15 · 90–120 sec rest
Pectorals, anterior shoulders and triceps. Bring hands together in a comfortable arc with soft elbows.
- Cable face pull — 2 × 12–20 · 60–90 sec rest
Deltoids and upper-back stabilizers. Pull rope toward eye level with elbows moving out.
- Dumbbell curl — 2 × 10–15 · 60–90 sec rest
Biceps brachii and brachialis. Keep upper arms near sides and lower slowly.
SESSION 4 / Glutes, quads, hamstrings and calves
Lower B
Glutes, quads, hamstrings and calves
- Hip thrust — 3 × 8–12 · 90–120 sec rest
Gluteus maximus and hip stabilizers. Drive through feet and finish with ribs over pelvis.
- Leg press — 3 × 8–12 · 90–120 sec rest
Quadriceps with glute support. Use a controlled range with the back supported.
- Supported split squat — 2 × 8–10/side · 90–120 sec rest
Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
- Single-leg calf raise — 2 × 10–15/side · 90–120 sec rest
Gastrocnemius and soleus. Use balance support and move through a comfortable range.
- Seated hamstring curl — 2 × 10–15 · 90 sec rest
Hamstrings and posterior chain. Curl smoothly and return slowly.
How to progress
Weeks 1–2: learn the setups with 2 sets per lift. Weeks 3–5: use the listed dose and build repetitions while keeping 1–3 in reserve. Weeks 6–8: when every set reaches the top of its range at the same effort, add the smallest practical load and return to the lower end. Reduce sets for a week if performance repeatedly declines.
Adjust the plan to your starting point
Age labels describe the intended audience, not a restriction. Choose loads from current skill and capacity. Start with the lower dose and keep 1–3 controlled repetitions in reserve.
Recovery and weekly placement
Put an easier day between full-body or demanding lower-body sessions. Session time includes 5–8 minutes of warming up and lighter practice sets; allow longer if technique or equipment changes need it. Add easy movement on other days without turning every rest day into another hard session.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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