4-Day Beginner Strength Split

This 12-week, 4-day upper/lower split is designed for beginners with a desk lifestyle who want to build real strength, reduce belly fat, and develop lasting habits. Each week follows a Mon/Tue/Thu/Fri structure with Upper A, Lower A, Upper B, and Lower B sessions lasting 45–70 minutes.

The program uses a simple progression rule: when you hit the top of the rep range on all sets with good form, add the smallest weight increment next session. Every 6–8 weeks, take a deload week by reducing weights by 10–15% or cutting sets in half to prevent burnout.

Paired with 8,000–10,000 daily steps, a calorie deficit, high protein intake, and 7–9 hours of sleep, this program is your complete foundation for body transformation.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Lat Pulldown

Seated Row (Cable)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

Upper A – Monday

Goblet Squat

Romanian Deadlift (Barbell)

Leg Press

Leg Curl

Calf Raise (Machine)

Plank

Incline Bench Press (Dumbbell)

Chest Supported Row (Barbell)

Lat Pulldown (Close Grip)

Chest Press (Machine)

Face Pull

Upper B – Thursday

Trap Bar Deadlift

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Barbell)

Standing Calf Raise

Hanging Knee Raise

Lower B – Friday

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