Who this is for
An intermediate trainee with 6+ months of consistent lifting who can squat, bench, deadlift, and press with reasonable form. Beginners should start with a coached program or a structured 3-day full-body routine.
Learn · Workout
Sample 4-day upper / lower split.
Four sessions a week. Two upper, two lower. About sixty minutes each. Built around the big lifts because they teach you the most for the time spent.
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What this is not
This is not personalized programming. It is not designed for advanced powerlifters, athletes in-season, postpartum recovery, anyone managing an injury, or anyone training around a medical condition. It is a sample starting frame — bring it to a coach for individualization if you can.
Week structure
Train Mon/Tue/Thu/Fri. Rest Wed/Sat/Sun (or move sessions to fit your week — what matters is two upper and two lower days with at least one full rest day between like sessions).
Monday
Upper — strength bias
~60 min
01
Barbell bench press
4 × 5 @ RPE 7–8, 2–3 min rest
Pause briefly at the chest on the last rep of each set. Stop with 2 reps in reserve.
Press · horizontal
02
Weighted pull-up (or lat pulldown)
4 × 6 @ RPE 8, 2 min rest
If you can't get 6 strict pull-ups, use a band or do lat pulldowns at the same RPE.
Pull · vertical
03
Seated dumbbell overhead press
3 × 8, 90 sec rest
Vertical bar path. Don't arch your low back to finish the rep.
Press · vertical
04
Chest-supported row
3 × 10, 90 sec rest
Pause briefly at the top of each rep. Quiet feet, quiet head.
Pull · horizontal
05
Triceps pushdown
3 × 12, 60 sec rest
Pick a load that has you working hard on the last 2 reps.
Isolation
Tuesday
Lower — squat bias
~60 min
01
Back squat
4 × 5 @ RPE 7–8, 3 min rest
Full depth means at-or-below parallel for you — your hip mobility decides, not the internet.
02
Romanian deadlift
3 × 8, 2 min rest
Hinge at the hip. Neutral spine. Lower until you feel a stretch in the hamstring — not the floor.
03
Walking lunge
3 × 10/leg, 90 sec rest
Long stride. Front knee tracks over the foot.
04
Standing calf raise
4 × 12, 60 sec rest
Full stretch at the bottom. Pause at the top.
Isolation
05
Hanging knee raise
3 × 10, 60 sec rest
Slow on the way down. No swinging.
Thursday
Upper — hypertrophy bias
~55 min
01
Incline dumbbell press
4 × 8, 90 sec rest
30° bench. Stop just short of failure on the last set.
Press · horizontal
02
One-arm dumbbell row
3 × 10/side, 90 sec rest
Drive elbow to hip. Don't twist the torso to muscle the weight up.
Pull · horizontal
03
Dumbbell lateral raise
4 × 12, 60 sec rest
Slight forward lean. Lead with the elbows, not the wrists.
Isolation
04
Face pull
3 × 15, 60 sec rest
External rotation at the end. Underrated for shoulder health.
Pull · horizontal
05
Dumbbell curl
3 × 10, 60 sec rest
Full range. Don't swing.
Isolation
Friday
Lower — deadlift bias
~65 min
01
Conventional deadlift
4 × 4 @ RPE 8, 3 min rest
Reset every rep. If form breaks down before rep 4, lower the weight — don't grind.
02
Front squat
3 × 6, 2 min rest
Elbows up. Stay tall through the chest.
03
Hip thrust
3 × 10, 90 sec rest
Pause briefly at the top. Ribs down — don't arch the low back.
04
Single-leg calf raise
3 × 12/leg, 60 sec rest
Slow eccentric. Stretch at the bottom.
Isolation
05
Plank
3 × 30–45 sec, 60 sec rest
Glutes squeezed. Ribs tucked. Breathe.
Before you start
Education only — not medical advice. If you have a history of cardiovascular issues, joint injuries, are pregnant or postpartum, or are returning to lifting after a long layoff, talk to a doctor or qualified coach before starting any new program. RPE means "reps in reserve" — RPE 8 means you could do about two more reps with good form.