4 Day Upper Lower Split: Beginner, General Fitness
A 4-day program for beginners, aimed at general fitness.
- 4 days a week
- Upper/lower
- Full gym
- about 35–40 min
- No cardio
- You’ll need: barbell, adjustable bench, dumbbells, cable row, lat pulldown, 5 weight machines, rowing machine, treadmill
- Cardio is listed with no time given.
Each week
Upper A
- Chest Press Machine — 3 × 8–12
- Seated Cable Row — 3 × 8–12
- Lat Pulldown (Wide Grip) — 3 × 8–12
- Seated Dumbbell Press — 3 × 8–12
- Pushups — 3 × 10–15
- Dumbbell Curl — 3 × 10–12
- Rowing (Erg) — 1 set
Lower A
- Leg Press — 3 × 8–12
- Romanian Deadlift (RDL) — 3 × 8–10
- Barbell Hip Thrust — 3 × 8–12
- Lying Leg Curl — 3 × 10–12
- Plank — 3 sets
- Treadmill Walking — 1 set
Upper B
- Chest Press Machine — 3 × 8–12
- Chest Supported Dumbbell Row — 3 × 10–12
- Assisted Pull Up Machine — 3 × 8–12
- Seated Dumbbell Press — 3 × 8–12
- Pushups — 3 × 8–15
- Cable Tricep Pushdown — 3 × 10–15
- Rowing (Erg) — 1 set
Lower B
- Leg Press — 3 × 10–12
- Romanian Deadlift (RDL) — 3 × 8–10
- Dumbbell Reverse Lunge — 3 × 10–12
- Seated Leg Curl — 3 × 10–12
- Plank — 3 sets
- Treadmill Walk — 1 set
Report card
- Weekly volume — on target. All 8 scored muscle groups sit in the 2–15 sets/week range.
- Movement patterns — on target. Every movement pattern this goal cares about is covered.
- Training frequency — on target. Every high-volume muscle is trained 2x/week or more.
- Rep ranges — on target. The intensity mix fits this goal.
- Structural balance — worth a look. pressing outweighs pulling.
- Recovery spacing — on target. Hard sessions for each muscle are spaced at least a day apart.
- Session workload — on target. No session is overloaded — the weekly work is sensibly distributed.
- Rest & session time — not assessed. Estimated session times — rest periods aren't stated, so pacing wasn't judged.
- Conditioning — on target. 4 conditioning sessions a week — a sensible dose for this goal.
- Progression plan — not assessed. A written program doesn't show how loads should move week to week — progression gets assessed once the program is being tracked.
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