Upper/Lower 4x a Week

For lifters with some gym experience: four workouts a week alternating upper and lower body, with barbell, dumbbells and machines.

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Upper A

  • Barbell Bench Press4 × 6 · rest 120 s
  • Barbell Bent-Over Row4 × 8 · rest 120 s
  • Standing Dumbbell Shoulder Press3 × 8 · rest 90 s
  • Lat Pulldown Machine3 × 10 · rest 90 s
  • Barbell Curl3 × 10 · rest 60 s
  • Triceps Pushdown3 × 12 · rest 60 s

Lower A

  • Barbell Squat4 × 6 · rest 150 s
  • Barbell Romanian Deadlift3 × 8 · rest 120 s
  • Seated Leg Press3 × 10 · rest 90 s
  • Seated Leg Curl3 × 12 · rest 60 s
  • Standing Calf Raise4 × 12 · rest 60 s
  • Front Plank3 × 45 s · rest 60 s

Upper B

  • Dumbbell Incline Bench Press4 × 8 · rest 90 s
  • Seated Cable Row (V-Bar)4 × 10 · rest 90 s
  • Dumbbell Lateral Raise3 × 15 · rest 60 s
  • Cable Lat Pulldown3 × 10 · rest 90 s
  • Dumbbell Biceps Curl3 × 12 · rest 60 s
  • Overhead Cable Triceps Extension (Rope)3 × 12 · rest 60 s

Lower B

  • Barbell Deadlift3 × 5 · rest 180 s
  • Dumbbell Lunge3 × 10 · rest 90 s
  • Hip Thrust3 × 10 · rest 90 s
  • Seated Leg Extension3 × 12 · rest 60 s
  • Seated Calf Raise3 × 15 · rest 60 s
  • Seated Crunch Machine3 × 12 · rest 60 s

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