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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0:004:17
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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).
Media note: FirstOne leads with licensed real movement footage where the rights and exact exercise match have cleared review. Remaining equipment setup artwork is AI-generated and is labeled as non-instructional. Every exercise keeps a named technique reference selected for the listed exercise and equipment. Media is educational, not personalized coaching or certification of your form, and remote video does not load until you press play.
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.
Licensed movement previewHorizontal press
The athlete lowers a barbell toward the chest on a flat bench, then presses it to straight arms. Silent, editorially matched real movement footage. This preview supplements, but does not replace, the technique guide.
Preview by Your Move B.V. via Your Move · Your Move free commercial-use stock license
Delivery-optimized video; poster is an extracted, resized frame.
02
Pull-up
4 × 6 @ RPE 8, 2 min rest
Use strict reps without swinging. Add a band if you cannot complete 6 controlled reps; add load only after all reps are clean.
AI setup art Vertical pull
Equipment preview only. Use the written cue and the real technique source for movement form.
Technique source: National Academy of Sports Medicine
03
Seated dumbbell overhead press
3 × 8, 90 sec rest
Vertical bar path. Don't arch your low back to finish the rep.
AI setup art Vertical press
Equipment preview only. Use the written cue and the real technique source for movement form.
Technique source: PowerBlock
04
Chest-supported row
3 × 10, 90 sec rest
Pause briefly at the top of each rep. Quiet feet, quiet head.
AI setup art Horizontal pull
Equipment preview only. Use the written cue and the real technique source for movement form.
Technique source: Girls Gone Strong / Alli McKee, CSCS
05
Triceps pushdown
3 × 12, 60 sec rest
Pick a load that has you working hard on the last 2 reps.
Licensed movement previewIsolation
The athlete holds a high cable rope with elbows near the ribs, presses the rope down, then returns with control. Silent, editorially matched real movement footage. This preview supplements, but does not replace, the technique guide.
Preview by Your Move B.V. via Your Move · Your Move free commercial-use stock license
Delivery-optimized video; poster is an extracted, resized frame.
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.
Licensed movement previewSquat
The athlete holds a barbell across the upper back, lowers through the hips and knees, then stands tall. Silent, editorially matched real movement footage. This preview supplements, but does not replace, the technique guide.
Preview by Your Move B.V. via Your Move · Your Move free commercial-use stock license
Delivery-optimized video; poster is an extracted, resized frame.
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.
AI setup art Hinge
Equipment preview only. Use the written cue and the real technique source for movement form.
Technique source: National Academy of Sports Medicine
03
Walking lunge
3 × 10/leg, 90 sec rest
Long stride. Front knee tracks over the foot.
AI setup art Lunge
Equipment preview only. Use the written cue and the real technique source for movement form.
Technique source: Rogue Fitness
04
Standing calf raise
4 × 12, 60 sec rest
Full stretch at the bottom. Pause at the top.
AI setup art Isolation
Equipment preview only. Use the written cue and the real technique source for movement form.
Technique source: PowerBlock
05
Hanging knee raise
3 × 10, 60 sec rest
Slow on the way down. No swinging.
AI setup art Core
Equipment preview only. Use the written cue and the real technique source for movement form.
Technique source: Steph Gaudreau, NASM-CPT
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.
AI setup art Horizontal press
Equipment preview only. Use the written cue and the real technique source for movement form.
Technique source: National Academy of Sports Medicine
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.
Licensed movement previewHorizontal pull
In a staggered stance, the athlete braces one hand on the thigh and rows one dumbbell toward the ribs. Silent, editorially matched real movement footage. This preview supplements, but does not replace, the technique guide.
Preview by Your Move B.V. via Your Move · Your Move free commercial-use stock license
Delivery-optimized video; poster is an extracted, resized frame.
03
Dumbbell lateral raise
4 × 12, 60 sec rest
Slight forward lean. Lead with the elbows, not the wrists.
Licensed movement previewIsolation
The athlete raises two dumbbells outward from the sides toward shoulder height, then lowers them with control. Silent, editorially matched real movement footage. This preview supplements, but does not replace, the technique guide.
Preview by Your Move B.V. via Your Move · Your Move free commercial-use stock license
Delivery-optimized video; poster is an extracted, resized frame.
04
Face pull
3 × 15, 60 sec rest
External rotation at the end. Underrated for shoulder health.
AI setup art Horizontal pull
Equipment preview only. Use the written cue and the real technique source for movement form.
Technique source: National Academy of Sports Medicine
05
Dumbbell curl
3 × 10, 60 sec rest
Full range. Don't swing.
AI setup art Isolation
Equipment preview only. Use the written cue and the real technique source for movement form.
Technique source: Mayo Clinic
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.
Licensed movement previewHinge
The athlete grips a barbell on the floor, stands with the bar close to the legs, then returns it to the floor. Silent, editorially matched real movement footage. This preview supplements, but does not replace, the technique guide.
Preview by Your Move B.V. via Your Move · Your Move free commercial-use stock license
Delivery-optimized video; poster is an extracted, resized frame.
02
Front squat
3 × 6, 2 min rest
Elbows up. Stay tall through the chest.
AI setup art Squat
Equipment preview only. Use the written cue and the real technique source for movement form.
Technique source: Rogue Fitness
03
Hip thrust
3 × 10, 90 sec rest
Pause briefly at the top. Ribs down — don't arch the low back.
AI setup art Hinge
Equipment preview only. Use the written cue and the real technique source for movement form.
Technique source: PureGym
04
Single-leg calf raise
3 × 12/leg, 60 sec rest
Slow eccentric. Stretch at the bottom.
AI setup art Isolation
Equipment preview only. Use the written cue and the real technique source for movement form.
Technique source: Kingston and Richmond NHS Foundation Trust
05
Plank
3 × 30–45 sec, 60 sec rest
Glutes squeezed. Ribs tucked. Breathe.
AI setup art Core
Equipment preview only. Use the written cue and the real technique source for movement form.
Technique source: National Academy of Sports Medicine
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 rating of perceived exertion — how hard a set feels. RPE 8 roughly means two reps in reserve: you could do about two more reps with good form.