MUSCLE / 4 DAYS PER WEEK / ABOUT 50 MINUTES
Build muscle: upper/lower
An organized four-day split for every major muscle.
Two exposures for each region make weekly volume easier to manage.
Your weekly sessions
SESSION 1 / Pair horizontal pushing and pulling; finish with shoulders and arms.
Upper A / chest and back
Pair horizontal pushing and pulling; finish with shoulders and arms.
- Dumbbell bench press — 2–3 × 8–15 controlled reps
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
- Chest-supported row — 2–3 × 8–15 controlled reps
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
- Dumbbell overhead press — 2–3 × 8–15 controlled reps
Deltoids and upper-back stabilizers. Press upward with ribs stacked over pelvis.
- Lat pulldown — 2–3 × 8–15 controlled reps
Lats, rhomboids, mid-back and biceps. Pull elbows toward ribs while keeping your chest tall.
- Triceps pressdown — 2–3 × 8–15 controlled reps
Triceps brachii. Keep elbows near ribs while straightening arms.
- Dumbbell curl — 2–3 × 8–15 controlled reps
Biceps brachii and brachialis. Keep upper arms near sides and lower slowly.
SESSION 2 / Train knee-dominant leg strength and lower-leg capacity.
Lower A / quads and calves
Train knee-dominant leg strength and lower-leg capacity.
- Goblet squat — 2–3 × 8–15 controlled reps
Quadriceps with glute support. Sit between the hips and stand through the whole foot.
- Supported split squat — 2–3 × 8–15 controlled reps per side
Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
- Leg press — 2–3 × 8–15 controlled reps
Quadriceps with glute support. Use a controlled range with the back supported.
- Seated calf raise — 2–3 × 8–15 controlled reps
Gastrocnemius and soleus. Raise heels smoothly, pause and lower under control.
- Side plank — 1–3 × 10–30 sec; maintain comfortable breathing
Abdominals, obliques and trunk stabilizers. Stack shoulders over elbow and lift hips, breathing steadily.
SESSION 3 / Emphasize a different push and pull angle for the upper body.
Upper B / shoulders and back
Emphasize a different push and pull angle for the upper body.
- Floor push-up — 2–3 × 8–15 controlled reps
Pectorals, anterior shoulders and triceps. Keep a long body line and press the floor away.
- One-arm dumbbell row — 2–3 × 8–15 controlled reps per side
Lats, rhomboids, mid-back and biceps. Brace your free hand and pull elbow toward the hip.
- Lateral raise — 2–3 × 8–15 controlled reps
Deltoids and upper-back stabilizers. Lift outward with soft elbows to about shoulder height.
- Cable face pull — 2–3 × 8–15 controlled reps
Deltoids and upper-back stabilizers. Pull rope toward eye level with elbows moving out.
- Hammer curl — 2–3 × 8–15 controlled reps
Brachialis, brachioradialis and biceps brachii. Curl with palms facing and control the return.
- Overhead triceps extension — 2–3 × 8–15 controlled reps
Triceps brachii, particularly the long head. Straighten elbows through a comfortable shoulder range.
SESSION 4 / Target hamstrings, glutes and unilateral hip control.
Lower B / posterior chain
Target hamstrings, glutes and unilateral hip control.
- Dumbbell Romanian deadlift — 2–3 × 8–15 controlled reps
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
- Hip thrust — 2–3 × 8–15 controlled reps
Gluteus maximus and hip stabilizers. Drive through feet and finish with ribs over pelvis.
- Seated hamstring curl — 2–3 × 8–15 controlled reps
Hamstrings and posterior chain. Curl smoothly and return slowly.
- Single-leg calf raise — 2–3 × 8–15 controlled reps per side
Gastrocnemius and soleus. Use balance support and move through a comfortable range.
- Suitcase carry — 1–3 × 20–30 sec with stable posture
Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.
How to progress
Weeks 1–2: find a manageable load. Weeks 3–5: gradually add quality sets. Weeks 6–8: keep sets hard but controlled.
Recovery and weekly placement
Leave an easier day between demanding sessions for the same muscles. Adjust the number of sets to your current capacity.
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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