Upper / Lower 4-Day

4 days / week 4 sessions 24 exercises

Training week

Mon Tue Wed Thu Fri Sat Sun

Four-day split, perfect middle ground between full-body and PPL. Each muscle group hit twice a week. Structure: Upper A (Mon), Lower A (Tue), REST (Wed), Upper B (Thu), Lower B (Fri). Why this split: - High enough frequency for strong hypertrophy gains. - Two full rest days a week means recovery rarely becomes the bottleneck. - Each session is around 60-75 minutes with the prescribed rest periods. Working sets only. Compound lifts at RPE 7-8, isolation lifts at RPE 8-9. When to graduate FROM this: when you can rep 1.x bodyweight on bench, 2x bodyweight on squat, 2.5x bodyweight on deadlift. Then move to PPL or a specialist program.

What you train.

A peek at the structure. Sets, reps, rest timers and per-set RPE all live inside the app.

Day 1

Barbell Bench Press 4 × 6 reps

Heavy bench day. 6-8 reps.

Barbell Bent Over Row 4 × 6 reps

Heavy row - chest UP, no swing.

Dumbbell Standing Overhead Press 3 × 10 reps

Standing press.

Cable Pulldown 3 × 12 reps

Pulldown for back width.

Ez Barbell Curl 3 × 10 reps

EZ curl for biceps mass.

Cable Pushdown 3 × 12 reps

Tricep pushdown.

Day 2

Barbell Full Squat 4 × 6 reps

Heavy back squat - the day driver.

Barbell Romanian Deadlift 3 × 8 reps

Romanian deadlift for posterior chain.

Sled 45 Leg Press 3 × 12 reps

Leg press to add quad volume.

Lever Lying Leg Curl 3 × 12 reps

Leg curl.

Lever Standing Calf Raise 4 × 15 reps

Calves - 1s pause at the top.

Hanging Leg Raise 3 × 12 reps

Core finisher.

Day 4

Dumbbell Incline Bench Press 4 × 8 reps

Incline DB bench - heavier.

Pull-Up 4 × 8 reps

Pull-up - weighted if 8 reps is easy.

Cable Seated Row 3 × 12 reps

Cable row - mid-back.

Dumbbell Lateral Raise 4 × 15 reps

Lateral raise high-volume.

Dumbbell Hammer Curl 3 × 12 reps

Hammer curl - brachialis + forearm.

Dumbbell Lying Triceps Extension 3 × 10 reps

Lying tricep extension - long head focus.

Day 5

Barbell Front Squat 4 × 6 reps

Front squat - rotation: heavy day.

Walking Lunge 3 × 12 reps

Walking lunge - 12 reps EACH leg.

Dumbbell Stiff Leg Deadlift 3 × 10 reps

Stiff-leg DL for hamstrings.

Lever Leg Extension 3 × 15 reps

Leg extension.

Lever Seated Calf Raise 4 × 15 reps

Seated calf raise for soleus.

Hyperextension 3 × 12 reps

Lower back - hyperextension.

Train this program inside the app.

Open the Fenix Fitness PWA, sign in (free), pick this program as your active plan, and the app guides every session - rest timers, RPE, last-set recall, the lot.

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