Free workout program
Upper / Lower
4 days a week · Beginner friendly · About 60 minutes · Full gym
Four days, simple and heavy. Hard to mess up.
Best for: getting stronger, building muscle, general fitness, losing fat.
Your week
- Day 1Upper A
- Day 2Lower A
- Day 3Rest
- Day 4Upper B
- Day 5Lower B
- Day 6Rest
- Day 7Rest
Train on any days that work for you. Keep a rest day between hard sessions when you can.
Upper A
6 exercisesBackChestShoulders
Bench PressBarbell4 × 6–8
- Retract shoulder blades, feet flat
- Lower bar to mid-chest
- Drive up and slightly back
Bent Over Barbell RowBarbell4 × 6–8
- Bend knees, hinge torso forward
- Row bar to lower torso
- Squeeze shoulder blades, keep back flat
Dumbbell Shoulder PressDumbbell3 × 8–10
- Sit with back support, palms forward
- Press dumbbells overhead until touching
- Lower slowly back to shoulders
Cable PulldownCable3 × 10–12
- Grip bar wider than shoulders
- Pull bar down to chest
- Squeeze shoulder blades together
Barbell CurlBarbell2 × 10–12
- Pin elbows to sides
- Curl bar up without swinging
- Squeeze biceps at top
Cable Pushdown (With Rope Attachment)Cable2 × 10–12
- Grip rope, elbows at sides
- Push down to full extension
- Keep upper arms stationary
Lower A
5 exercisesGlutesQuadsHamstrings
Barbell Full SquatBarbell4 × 6–8
- Bar across traps, feet shoulder-width
- Sit hips back and down
- Keep knees tracking over toes
Barbell Romanian DeadliftBarbell3 × 8–10
- Stand feet shoulder-width, soft knees
- Hinge hips, lower bar close
- Push hips forward, squeeze glutes
Lever Leg ExtensionLeverage Machine3 × 12–15
- Sit, shins under footpad
- Extend legs to straighten knees
- Pause, then lower slowly
Lever Lying Leg CurlLeverage Machine3 × 10–12
- Lie face down, heels under pad
- Curl legs toward glutes
- Keep hips on pad
Lever Standing Calf RaiseLeverage Machine3 × 10–15
- Shoulders under pads, feet shoulder-width
- Raise heels high, extend ankles
- Pause top, lower slow stretch
Upper B
7 exercisesBackShouldersChest
Dumbbell Incline Bench PressDumbbell3 × 8–10
- Set bench to 45 degrees
- Lower dumbbells to chest sides
- Press up, elbows at 90 degrees
Pull-UpBodyweight3 × 6–10
- Start from full dead hang
- Pull elbows down and back
- Chin clears bar, control descent
Standing Military PressBarbell3 × 6–8
- Bar on front shoulders, grip wide
- Press bar overhead until arms lock
- Keep core tight, avoid leaning back
Cable Seated RowCable3 × 10–12
- Sit, feet on footrests
- Pull handles to body
- Squeeze shoulder blades together
Dumbbell Lateral RaiseDumbbell3 × 12–15
- Slight bend in elbows
- Raise dumbbells out to shoulder height
- Lead with elbows, control the descent
Alternate Hammer CurlDumbbell2 × 10–12
- Stand, dumbbells at sides, palms in
- Curl one dumbbell to shoulder
- Keep elbows pinned to torso
Cable Rope Overhead Triceps ExtensionCable2 × 12–15
- Grip rope, arms overhead
- Lower behind head, elbows fixed
- Extend arms to finish
Lower B
6 exercisesGlutesQuadsHamstrings
Barbell DeadliftBarbell3 × 5
- Hinge, grip bar shoulder-width
- Drive heels, extend hips and knees
- Keep back straight, chest lifted
Sled 45° Leg PressSled Machine3 × 10–12
- Sit back, feet shoulder-width on plate
- Press plate up, extend legs fully
- Don't lock knees, lower under control
Bulgarian Split SquatBody Weight3 × 8–10
- Rear foot on bench behind you
- Lower until front thigh parallel
- Keep weight on front heel
Seated Leg CurlMachine3 × 10–12
- Sit, legs under lever pad
- Curl lever toward back of thighs
- Keep torso still throughout
Lever Standing Calf RaiseLeverage Machine3 × 10–15
- Shoulders under pads, feet shoulder-width
- Raise heels high, extend ankles
- Pause top, lower slow stretch
Cable CrunchCable3 × 12–15
- Kneel below pulley, rope by face
- Crunch elbows toward thighs
- Keep hips still, squeeze abs
Run Upper / Lower in the app
- • Pick your training days. Miss one and the next workout waits for you.
- • Beginner and advanced versions, with easier swaps or extra sets.
- • Every set logged, last time's numbers shown, PRs tracked.
- • Swap any exercise you don't like.
Included with the Training and Complete plans.
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