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
Beginner
Vertical pull and horizontal press emphasis; balanced with row, shoulders, arms, and core.
Cable Close Grip Front Lat Pulldown
3 sets8 reps90s restLever Parallel Chest Press
3 sets8 reps90s restLever Lying T bar Row
3 sets10 reps75s restDumbbell Incline Front Raise
3 sets12 reps60s restLever Triceps Extension
3 sets12 reps60s restDumbbell Alternate Biceps Curl
3 sets12 reps60s restLying Leg Raise
3 sets12 reps60s rest
Day 2 — Lower A
Beginner
Squat + hinge day with unilateral work, hamstrings, calves, and anti-rotation core.
Squat m
3 sets10 reps90s restBand straight leg deadlift
3 sets10 reps90s restDumbbell forward leaning lunge
3 sets8 reps75s restSuspender Leg Curl
3 sets12 reps75s restLever seated one leg calf raise
3 sets12 reps60s restBand vertical Pallof Press
3 sets12 reps60s restSuspender Hip Bridge
3 sets12 reps60s rest
Day 3 — Upper B
Beginner
Horizontal press with vertical pull; scapular health, arms, and core accessories.
Cable Standing Chest Press
3 sets8 reps90s restCable one arm lat pulldown
3 sets8 reps90s restSuspender Row
3 sets10 reps75s restBand Y raise
3 sets12 reps60s restCable kickback
3 sets12 reps60s restCable one arm inner biceps curl
3 sets12 reps60s restBand standing crunch
3 sets12 reps60s rest
Day 4 — Lower B
Beginner
Sumo squat focus; hip hinge and glute work with hamstrings, calves, and rotational core.
Sumo Squat m
3 sets10 reps90s restCable pull through
3 sets10 reps90s restBand step up
3 sets8 reps75s restSuspender Straight Hip Leg Curl
3 sets12 reps75s restSmith Calf Raise
3 sets12 reps60s restBand seated twist
3 sets12 reps60s restOne leg kickback (with bench support)
3 sets12 reps60s rest
