MUSCLE / 4 DAYS PER WEEK / ABOUT 60 MINUTES
Upper-body priority · balanced lower days
Give chest, back and shoulders extra recoverable work
Upper sessions use four sets per exercise while legs retain regular exposures. This emphasis adds demand; it suits experienced lifters whose upper-body work is recovering well, rather than assuming more sets always help.
Your weekly sessions
SESSION 1 / Chest and back with shoulder support
Upper A
Chest and back with shoulder support
- Dumbbell bench press — 4 × 8–12 · 90 sec rest
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
- Chest-supported row — 4 × 8–12 · 90 sec rest
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
- Lat pulldown — 4 × 8–12 · 90 sec rest
Lats, rhomboids, mid-back and biceps. Pull elbows toward ribs while keeping your chest tall.
- Lateral raise — 4 × 8–12 · 90 sec rest
Deltoids and upper-back stabilizers. Lift outward with soft elbows to about shoulder height.
SESSION 2 / Quad and hinge foundation
Lower A
Quad and hinge foundation
- Barbell back squat — 3 × 8–12 · 90 sec 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 sec rest
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
- Seated hamstring curl — 3 × 8–12 · 90 sec rest
Hamstrings and posterior chain. Curl smoothly and return slowly.
- Seated calf raise — 3 × 8–12 · 90 sec rest
Gastrocnemius and soleus. Raise heels smoothly, pause and lower under control.
SESSION 3 / Second upper-body exposure
Upper B
Second upper-body exposure
- Assisted pull-up — 4 × 8–12 · 90 sec rest
Lats, rhomboids, mid-back and biceps. Use enough assistance to move smoothly through your range.
- Dumbbell overhead press — 4 × 8–12 · 90 sec rest
Deltoids and upper-back stabilizers. Press upward with ribs stacked over pelvis.
- Cable chest fly — 4 × 8–12 · 90 sec rest
Pectorals, anterior shoulders and triceps. Bring hands together in a comfortable arc with soft elbows.
- One-arm dumbbell row — 4 × 8–12/side · 90 sec rest
Lats, rhomboids, mid-back and biceps. Brace your free hand and pull elbow toward the hip.
SESSION 4 / Glute and single-leg work
Lower B
Glute and single-leg work
- Leg press — 3 × 8–12 · 90 sec rest
Quadriceps with glute support. Use a controlled range with the back supported.
- Hip thrust — 3 × 8–12 · 90 sec rest
Gluteus maximus and hip stabilizers. Drive through feet and finish with ribs over pelvis.
- Supported split squat — 3 × 8–12/side · 90 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 — 3 × 8–12/side · 90 sec rest
Gastrocnemius and soleus. Use balance support and move through a comfortable range.
How to progress
Weeks 1–2: use 2 sets on each movement to establish technique. Weeks 3–6: use the listed sets; add reps while keeping 1–3 in reserve. Weeks 7–8: add a small load once every set reaches the top of its range. Add optional volume only if recovery and performance remain good.
Adjust the plan to your starting point
Start at the lower set and rep targets. Keep about 2 reps in reserve; stop a set when technique changes.
Recovery and weekly placement
Place an easier day between demanding sessions for the same muscles. On non-training days, walk or move comfortably. Include 3–8 minutes of warming up within the session budget; use lighter practice sets before heavy lifts. Reduce work if soreness or fatigue prevents good technique.
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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