Workout program
Upper/Lower 4 Days
Two upper and two lower sessions a week, so each muscle group is trained twice. The first pair is heavier compound work, the second pair higher reps. Mon-Tue-Thu-Fri works well.
- Goal
- Muscle gain
- Level
- Intermediate
- Frequency
- 4 days a week
- Duration
- 8 weeks
Equipment needed
Day by day
Upper 1
- 1Barbell Bench PressChest4 × 6-8150 s rest
- 2Barbell Bent-over RowUpper back4 × 6-8150 s rest
- 3Dumbbell Shoulder PressShoulders3 × 8-1090 s rest
- 4Lat PulldownLats3 × 10-1290 s rest
- 5Triceps PushdownTriceps3 × 10-1260 s rest
- 6Dumbbell CurlBiceps3 × 10-1260 s rest
Lower 1
- 1Barbell Back SquatQuadriceps4 × 6-8180 s rest
- 2Romanian DeadliftHamstrings3 × 8-10120 s rest
- 3Leg PressQuadriceps3 × 10-1290 s rest
- 4Lying Leg CurlHamstrings3 × 10-1260 s rest
- 5Standing Calf RaiseCalves4 × 10-1560 s rest
- 6PlankAbs3 × 45 s60 s rest
Upper 2
- 1Incline Dumbbell PressChest4 × 8-1090 s rest
- 2Pull-upLats4 × 6-10120 s rest
- 3Seated Cable RowUpper back3 × 10-1290 s rest
- 4Lateral RaiseShoulders3 × 12-1560 s rest
- 5Face PullShoulders3 × 1560 s rest
- 6Hammer CurlBiceps3 × 10-1260 s rest
- 7Overhead Triceps ExtensionTriceps3 × 10-1260 s rest
Lower 2
- 1DeadliftLower back3 × 5180 s rest
- 2Bulgarian Split SquatQuadriceps3 × 8-10 / leg90 s rest
- 3Leg ExtensionQuadriceps3 × 12-1560 s rest
- 4Seated Leg CurlHamstrings3 × 12-1560 s rest
- 5Seated Calf RaiseCalves3 × 12-1560 s rest
- 6Hanging Leg RaiseAbs3 × 10-1260 s rest
Who it is for and how to use it
Who is this program for?
It is written for someone who knows the basic lifts and has trained regularly for a few months. The goal is muscle gain: every muscle group gets enough sets each week.
How many days a week, and for how long?
4 days a week for 8 weeks. The program has 4 different workout days.
What equipment do I need?
For the exercises in this program: Dumbbell, Machine, Barbell, Cable, Pull-up bar.
Can I adapt the program to myself?
Yes. Your gym or trainer can import this program into GamGym, change it for your level, equipment and schedule, and assign it to you. You then check off workouts and log your weights in the app.
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This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.