Upper/Lower Split (4 Days a Week)

The week

Upper / Lower / rest / Upper / Lower / rest / rest. Example: Mon/Tue, Thu/Fri. Keep sessions 45–70 minutes.

Upper

1. Horizontal press — 4 × 6–10
2. Row — 4 × 6–10
3. Vertical press — 3 × 6–10
4. Pulldown or pull-up — 3 × 5–10
5. Optional: curl + triceps, 2 sets each

Lower

1. Squat pattern — 4 × 6–10
2. Hinge — 3 × 6–10
3. Single-leg or lunge — 2 × 8 each
4. Hamstring curl or back extension — 2 × 10–15
5. Calves if you care — 2 sets

Second upper/lower of the week can be a bit lighter (more reps, same movements). That is still specific practice. If four days is a fantasy, do three full-body days instead. Warm up like this.

Reviewed September 2026. Not medical advice.