Upper Lower 4 Day Split

by A B.

Program Description

To see Muscle Engagement Tracker

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Aug 16, 2025 09:15
Last Edited
Aug 16, 2025 09:40

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WEEK 1

Day 1

1

Bench Press (Dumbbell)

3

15 reps

-

2

Bench Press (Barbell)

5

5 reps

-

3

Seated Row (Machine)

3

15 reps

-

4

Lat Pulldown

3

15 reps

-

5

Bicep Curl (Barbell)

3

15 reps

-

Day 2

1

Squat (Bodyweight)

3

15 reps

-

2

Knee Raise (Captain's Chair)

3

25 reps

-

3

Squat (Barbell)

5

5 reps

-

4

Lying Leg Curl

3

15 reps

-

5

Standing Calf Raise

3

15 reps

-

Day 3

1

Overhead Press (Dumbbell)

3

15 reps

-

2

Overhead Press (Barbell)

5

5 reps

-

3

Pull-Up (Assisted)

3

15 reps

-

4

Tricep Rope Push Down (Cable)

3

15 reps

-

5

Chest Fly (Machine)

3

15 reps

-

Day 4

1

Knee Raise (Captain's Chair)

3

25 reps

-

2

Deadlift (Dumbbell)

3

15 reps

-

3

Deadlift (Barbell)

5

5 reps

-

4

Hip Abductor (Machine)

3

15 reps

-

5

Hip Adductor (Machine)

3

15 reps

-

Day 1

1

Bench Press (Dumbbell)

3 Sets

15 Reps

-

2

Bench Press (Barbell)

5 Sets

5 Reps

-

3

Seated Row (Machine)

3 Sets

15 Reps

-

4

Lat Pulldown

3 Sets

15 Reps

-

5

Bicep Curl (Barbell)

3 Sets

15 Reps

-

Day 2

1

Squat (Bodyweight)

3 Sets

15 Reps

-

2

Knee Raise (Captain's Chair)

3 Sets

25 Reps

-

3

Squat (Barbell)

5 Sets

5 Reps

-

4

Lying Leg Curl

3 Sets

15 Reps

-

5

Standing Calf Raise

3 Sets

15 Reps

-

Day 3

1

Overhead Press (Dumbbell)

3 Sets

15 Reps

-

2

Overhead Press (Barbell)

5 Sets

5 Reps

-

3

Pull-Up (Assisted)

3 Sets

15 Reps

-

4

Tricep Rope Push Down (Cable)

3 Sets

15 Reps

-

5

Chest Fly (Machine)

3 Sets

15 Reps

-

Day 4

1

Knee Raise (Captain's Chair)

3 Sets

25 Reps

-

2

Deadlift (Dumbbell)

3 Sets

15 Reps

-

3

Deadlift (Barbell)

5 Sets

5 Reps

-

4

Hip Abductor (Machine)

3 Sets

15 Reps

-

5

Hip Adductor (Machine)

3 Sets

15 Reps

-