Upper/Lower Split
Beginner-friendly 4-day upper/lower split focused on building foundational strength with joint-friendly compounds first, followed by accessories and core. Sessions target 45–60 minutes with clear rest guidance.
Routines
Day 1 — Upper A
Vertical pull and horizontal press emphasis; balanced with row, shoulders, arms, and core.
Beginner
45 mins
163 Kcal
Day 2 — Lower A
Squat + hinge day with unilateral work, hamstrings, calves, and anti-rotation core.
Beginner
46 mins
168 Kcal
Day 3 — Upper B
Horizontal press with vertical pull; scapular health, arms, and core accessories.
Beginner
45 mins
163 Kcal
Day 4 — Lower B
Sumo squat focus; hip hinge and glute work with hamstrings, calves, and rotational core.
Beginner
46 mins
168 Kcal
