Upper / lower 4-day

Two upper and two lower days. Each main lift is trained twice a week, one day heavier and one day with more reps.

Level: Intermediate
Days a week: 4 days a week
Length: 8 weeks
Equipment: Gym
Goal: Strength
Focus: Full body

The weekly sessions

Upper heavy

Exercise	Sets × reps	Rest	Technique
Bench press	4 × 5	150 s	Heavy but clean: stop each set with 1-2 reps left. Rest fully between sets.
Barbell row	4 × 6	120 s	Flat back, pull the elbow toward your hip, pause, lower slowly.
Overhead press	3 × 6	120 s	Ribs down, press straight up without leaning back, lower to shoulder height.
Lat pulldown	3 × 8	90 s	Chest tall, pull the bar to your upper chest by driving the elbows down. No swinging.

Lower heavy

Exercise	Sets × reps	Rest	Technique
Barbell squat	4 × 5	180 s	Bar stable on your back, knees track over toes, stop 1-2 reps short of failing.
Romanian deadlift	3 × 8	120 s	Push your hips back with soft knees, keep the weights close, stop when you feel your hamstrings stretch.
Hip thrust	3 × 10	120 s	Ribs down, drive through your heels, squeeze your glutes at the top for a second.
Plank	3 × 40 s hold	60 s	Reps = seconds held. Body in one line, breathe steadily; stop the set when form slips.

Upper volume

Exercise	Sets × reps	Rest	Technique
Incline dumbbell press	3 × 10	90 s	Moderate load, controlled tempo, 1-3 reps short of failure.
Seated cable row	3 × 10	90 s	Flat back, pull the elbow toward your hip, pause, lower slowly.
Lateral raise	3 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Triceps pushdown	3 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Dumbbell curl	3 × 12	60 s	Elbow fixed against your thigh, curl up, lower for a slow count of three.

Lower volume

Exercise	Sets × reps	Rest	Technique
Leg press	3 × 10	120 s	Moderate load, controlled tempo, 1-3 reps short of failure.
Bulgarian split squat	3 × 8	120 s	Long step, torso tall, lower straight down. Hold something steady if you need balance.
Leg curl	3 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Calf raise	3 × 15	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Dead bug	3 × 10	60 s	Low back stays gently on the floor; move slowly and exhale as the limbs extend.

How to progress

On the heavy days work at RPE 8 (about 2 reps left): when you hit all sets of 5, add 2.5 kg to upper-body lifts and 5 kg to lower-body lifts next time. On the volume days, add a rep per set first and add weight once you reach the top of the range.

Easier weeks

Make week 8 a deload: keep the weights but do about half the sets, stopping at RPE 6-7. Take one earlier if you stall for two sessions in a row.

Start this programme in FitScore

Log every set with last time in front of you, get a suggested next load and see your progress. Weights start empty: you enter your own loads.

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General templates based on mainstream guidance, not personal health or training advice. Adjust to your level and talk to a professional about injuries or illness.