Training plan

Upper / Lower

Four sessions a week with balanced volume and enough recovery to keep progressing while you eat for a natural recomp.

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Level: All Levels
Duration: 10 weeks
Frequency: 4 days / week
Sessions: 4 workouts

The programme

Session by session.

Day 1

Upper A

Chest, back, shoulders, arms

Exercise	Sets	Reps
Barbell bench press	4	6-8
Chest-supported row	4	8-10
Seated dumbbell shoulder press	3	8-10
Lat pulldown	3	10-12
Cable curl	2	10-12
Triceps pushdown	2	10-12

Day 2

Lower A

Quads, hamstrings, calves

Exercise	Sets	Reps
Back squat	4	5-8
Romanian deadlift	3	8-10
Leg press	3	10-12
Lying leg curl	3	10-12
Standing calf raise	4	12-15

Day 3

Upper B

Shoulders, back, chest, arms

Exercise	Sets	Reps
Overhead press	4	6-8
Pull-up or lat pulldown	4	6-10
Incline dumbbell press	3	8-10
Seated cable row	3	10-12
Lateral raise	3	12-15
Hammer curl	2	10-12

Day 4

Lower B

Glutes, hamstrings, quads

Exercise	Sets	Reps
Deadlift	3	5
Hip thrust	3	8-10
Walking lunge	3	10 per leg
Leg extension	3	12-15
Seated calf raise	4	12-15

Notes

Train Upper A, Lower A, rest, Upper B, Lower B, then rest for two days, or space the four sessions across the week to suit you.

Progress by adding a little weight or a rep each week while keeping form tidy.

Natural, no fat burners: consistent training, enough protein and patience do the work.

Take it with you

Download the plan.

PDF · every session, set and rep, ready to print

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