Unlock your strength potential with the Minimalist 4-day Upper/Lower Split program, designed for those who want a focused, efficient workout routine. Over 10 weeks, you'll engage in a balanced mix of compound and isolation exercises, targeting all major muscle groups while maximizing your gym time. With just four training days per week, this program is perfect for building muscle and strength without unnecessary complexity. Get ready to elevate your fitness game and achieve your goals with straightforward, effective workouts!

A simple yet effective training routine designed to build muscle without spending your entire life in the gym.

Minimalist 4-day Upper/Lower Split

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Incline Bench Press (Dumbbell)

Pull-Up (Weighted)

Chest Press (Machine)

Seated Row (Cable)

Lateral Raise (Dumbbell)

Hack Squat

Split Squat (Dumbbell)

Leg Curl

Calf Raise (Machine)

Cable Crunch

Plank

Incline Bench Press (Barbell)

Chest Supported Row (Dumbbell)

Pec Deck (Machine)

Lat Pulldown

Face Pull

Romanian Deadlift (Barbell)

Lunge (Dumbbell)

Leg Extension

Hanging Leg Raise

Hollow Hold

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