4-Day Upper / Lower
4 days a week, balanced strength and size.
4 days a week, e.g. Mon, Tue, Thu, Fri. Heavier, lower-rep work on the first upper and lower days; more volume on the second. Add weight when every set hits the top of the range.
Upper 1
- Bench Press (or Dumbbell Bench Press): 1+3 × 6
- Bent-Over Barbell Row (Pendlay) (or One-Arm Dumbbell Row): 3 × 8
- Overhead Press (or Seated Dumbbell Shoulder Press): 3 × 8
- Close-Grip Lat Pulldown (or Lat Pulldown): 3 × 10
- Standing EZ Bar Curl (or Barbell Curl): 2 × 12
- Triceps Pressdown (Bar) (or Triceps Pressdown (Rope)): 2 × 12
Lower 1
- Back Squat (or Hack Squat): 1+3 × 6
- Romanian Deadlift (or Dumbbell Romanian Deadlift): 3 × 8
- Leg Press (or Belt Squat): 3 × 10
- Lying Leg Curl (or Seated Leg Curl): 3 × 12
- Standing Calf Raise (or Seated Calf Raise): 3 × 12
Upper 2
- Incline Dumbbell Press (or Incline Barbell Bench Press): 1+3 × 10
- Pull Ups (or Assisted Pull Up (Machine)): 3 to failure
- Seated Dumbbell Shoulder Press (or Machine Shoulder Press): 3 × 10
- Low Row (or Seated Cable Row): 3 × 10
- Cable Lateral Raise (or Dumbbell Lateral Raise): 3 × 15
- Hammer Curl (or Rope Hammer Curl): 2 × 12
Lower 2
- Deadlift (or Trap Bar Deadlift): 1+2 × 5
- Leg Press (or Hack Squat): 3 × 12
- Bulgarian Split Squat (or Walking Lunge): 2 × 10
- Leg Extension (or Goblet Squat): 3 × 15
- Seated Leg Curl (or Lying Leg Curl): 3 × 12
- Standing Calf Raise (or Seated Calf Raise): 3 × 15