Intermediate
Upper / Lower: 4-day workout program
Upper body and lower body, each trained twice a week.
- Frequency
- 4 days / week
- Session
- ~70 min
- Equipment
- Full gym
Who is it for?
One to three years of training, four available days a week.
How is it organised?
Two upper-body days and two lower-body days. Each muscle group is hit twice a week with enough volume per session to drive growth, and enough rest between sessions to recover.
How do you progress?
Keep the first exercise heavy and add weight weekly. On the rest, add a rep per set before adding weight.
The sessions
These are sample plans to adapt to your level and equipment. Open an exercise to see its technique.
Lower A
Upper B
Lower B
Before your next session
How do you track progressive overload? Sets, reps and rest: how do you read a workout?STARK is a strength training tracker for iPhone and Apple Watch. Log sets, repetitions and weights, then follow your progress. Core features are free. Explore STARK’s features