4-day upper/lower workout plan
Two upper-body and two lower-body days a week. A classic split for people who have some training experience.
Who this plan is for
For people who’ve trained before and can commit to 4 days a week. Sessions take about an hour, including a short cardio finisher.
Your weekly workouts
Mon · Upper body
| Exercise | Sets × reps | Rest |
|---|---|---|
| Machine chest press Elbows about 45° from your sides | 3 × 8–10 | 60–90s |
| Seated cable row Pull elbow to your back pocket | 3 × 8–10 | 60–90s |
| Seated dumbbell shoulder press Ribs down, press straight up | 3 × 8–10 | 60–90s |
| Lat pulldown Lead with elbows, shoulder blades down | 3 × 8–10 | 60–90s |
| Dead bug Low back stays pressed into the floor | 3 × 8 / side | 60–90s |
| Incline treadmill walk Finisher at a steady pace | 1 × 12–15 min | — |
Tue · Lower body
| Exercise | Sets × reps | Rest |
|---|---|---|
| Goblet squat Sit back between your heels, chest tall | 3 × 8–10 | 60–90s |
| Romanian deadlift (dumbbells) Push hips back, flat back, feel the hamstrings | 3 × 8–10 | 60–90s |
| Leg press Control the way down, whole foot on the floor | 3 × 8–10 | 60–90s |
| Pallof press (cable) Squeeze glutes, breathe slowly | 3 × 20–30s / side | 60–90s |
| Farmer carry Stand tall, short quick steps | 3 × 30–40s | 60–90s |
| Incline treadmill walk Finisher at a steady pace | 1 × 12–15 min | — |
Thu · Upper body
| Exercise | Sets × reps | Rest |
|---|---|---|
| Machine chest press Elbows about 45° from your sides | 3 × 8–10 | 60–90s |
| Seated cable row Pull elbow to your back pocket | 3 × 8–10 | 60–90s |
| Seated dumbbell shoulder press Ribs down, press straight up | 3 × 8–10 | 60–90s |
| Lat pulldown Lead with elbows, shoulder blades down | 3 × 8–10 | 60–90s |
| Dead bug Low back stays pressed into the floor | 3 × 8 / side | 60–90s |
| Incline treadmill walk Finisher at a steady pace | 1 × 12–15 min | — |
Fri · Lower body
| Exercise | Sets × reps | Rest |
|---|---|---|
| Goblet squat Sit back between your heels, chest tall | 3 × 8–10 | 60–90s |
| Romanian deadlift (dumbbells) Push hips back, flat back, feel the hamstrings | 3 × 8–10 | 60–90s |
| Leg press Control the way down, whole foot on the floor | 3 × 8–10 | 60–90s |
| Pallof press (cable) Squeeze glutes, breathe slowly | 3 × 20–30s / side | 60–90s |
| Farmer carry Stand tall, short quick steps | 3 × 30–40s | 60–90s |
| Incline treadmill walk Finisher at a steady pace | 1 × 12–15 min | — |
How to progress over 4 weeks
- Week 1: Learn the movements. Finish every set with 2–3 reps left in the tank.
- Week 2: Same exercises. Add 1–2 reps to every set, or a little weight once you hit the top of the rep range.
- Week 3: Add one set to the first two exercises of each session. Keep 1–2 reps in reserve.
- Week 4: Lighter week. Drop one set from everything, keep the weights. Then start again a bit heavier.
Cardio and daily movement
Walk 7,000–10,000 steps a day. On non-lifting days add 20–30 minutes of incline treadmill walk. Walking is the easiest way to burn extra calories without making you hungrier.
Warm up and form
- Start with 5 minutes of easy cardio, then 1–2 light sets of your first exercise.
- Move with control. The lowering part of each rep should take about 2 seconds.
- Stop any exercise that causes sharp pain. Mild muscle soreness for a day or two is normal.
Pair this plan with the right calories: the calorie deficit calculator and protein calculator will give you your numbers.
Questions
Is upper/lower better than full body?
Neither is better for everyone. Upper/lower lets you put more work into each muscle per session. Full body is better if you can only train 2–3 days.
Which days should I train?
A common setup is Monday upper, Tuesday lower, Thursday upper, Friday lower, with Wednesday and the weekend for walking and rest.
Is lifting weights good for weight loss?
Yes. Strength training helps you keep muscle while you eat less, so more of the weight you lose comes from fat. It also makes you stronger and look more toned as you lose.
Should I do cardio or weights to lose weight?
Both help, but your diet does most of the work. Lift 2–4 days a week to keep muscle, and walk daily for extra calorie burn.
More workout plans
General fitness information, not medical advice. Check with your doctor before starting a new exercise program.