FitnessieWho it's for
Anyone with four days a week who wants a balanced program that's easy to run and adjust, from late beginner to intermediate.
How it works
Upper and lower body alternate across four days, so each half of the body gets two sessions a week. The two upper days lead with different presses and the two lower days with different main lifts, which spreads the stress around.
Most exercises progress through a rep range: hit the target on every set and the target goes up a rep, and at the top of the range the weight goes up. The deadlift is the exception: one set of five that adds weight each time you complete it.
It's flexible. Any two consecutive days can be swapped, and four days fit around most schedules.
Equipment: barbell, rack, bench, cable, dumbbells, machines, pull-up bar. To start you'll need: Bench Press (Barbell) starting weight, Squat (Barbell) starting weight, Overhead Press (Barbell) starting weight, Deadlift (Barbell) starting weight.
The program
Upper A
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Bench Press (Barbell) | 4×6 | Your starting weight | Work from 6 to 8 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 6. |
| Bent Over Row (Barbell) | 4×6 | Your starting weight | Work from 6 to 8 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 6. |
| Overhead Press (Dumbbell) | 3×8 | Your starting weight | Work from 8 to 10 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 8. |
| Lat Pulldown (Cable) | 3×10 | Your starting weight | Work from 10 to 12 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 10. |
| Bicep Curl (Dumbbell) | 3×10 | Your starting weight | Work from 10 to 12 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 10. |
| Triceps Rope Pushdown | 3×10 | Your starting weight | Work from 10 to 12 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 10. |
Lower A
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Squat (Barbell) | 4×6 | Your starting weight | Work from 6 to 8 reps: add a rep when every set hits, then add 10 lb (5 kg) and go back to 6. |
| Romanian Deadlift (Barbell) | 3×8 | Your starting weight | Work from 8 to 10 reps: add a rep when every set hits, then add 10 lb (5 kg) and go back to 8. |
| Leg Press (Machine) | 3×10 | Your starting weight | Work from 10 to 12 reps: add a rep when every set hits, then add 10 lb (5 kg) and go back to 10. |
| Lying Leg Curl (Machine) | 3×10 | Your starting weight | Work from 10 to 12 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 10. |
| Standing Calf Raise (Machine) | 4×10 | Your starting weight | Work from 10 to 12 reps: add a rep when every set hits, then add 10 lb (5 kg) and go back to 10. |
Upper B
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Overhead Press (Barbell) | 4×6 | Your starting weight | Work from 6 to 8 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 6. |
| Pull Up | 4×6 | Bodyweight | Work from 6 up to 10 reps a set. |
| Incline Bench Press (Dumbbell) | 3×8 | Your starting weight | Work from 8 to 10 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 8. |
| Seated Row (Cable) | 3×10 | Your starting weight | Work from 10 to 12 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 10. |
| Lateral Raise (Dumbbell) | 3×12 | Your starting weight | Work from 12 to 15 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 12. |
| Hammer Curl (Dumbbell) | 3×10 | Your starting weight | Work from 10 to 12 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 10. |
Lower B
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Deadlift (Barbell) | 1×5 | Your starting weight | Add 10 lb (5 kg) after a session where every set hit. After 3 misses in a row, it drops 10% and builds back up. |
| Bulgarian Split Squat (Dumbbell) | 3×8 | Your starting weight | Work from 8 to 12 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 8. |
| Leg Extension (Machine) | 3×12 | Your starting weight | Work from 12 to 15 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 12. |
| Seated Leg Curl (Machine) | 3×10 | Your starting weight | Work from 10 to 12 reps: add a rep when every set hits, then add 5 lb (2.5 kg) and go back to 10. |
| Seated Calf Raise (Machine) | 4×12 | Your starting weight | Work from 12 to 15 reps: add a rep when every set hits, then add 10 lb (5 kg) and go back to 12. |
Questions
How should I arrange the four days?
Upper A, Lower A, rest, Upper B, Lower B is common, but any order works as long as the same half of the body gets a day off in between.
Do I have to fill in every starting weight?
Only the four main lifts. For the rest, use what feels right the first time and Fitnessie offers it as next time's plan.
How is this different from PHUL?
PHUL splits each half of the body into a heavy day and a volume day. Here both days for each half mix heavy and moderate work, so the sessions are more alike.
Related programs
-
PHUL
Power Hypertrophy Upper Lower: four days a week, two heavy strength days and two higher-rep muscle-building days, split into upper and lower body.
- 4 days a week
- Intermediate
- Strength and muscle
-
Push Pull Legs
Three workouts (pushing muscles, pulling muscles, legs) run twice a week for six sessions, mixing a heavy barbell lift with bodybuilding work.
- 6 days a week
- Intermediate
- Muscle
-
3x5 Linear Progression
The classic first barbell program: two short full-body workouts alternated three days a week, adding weight every session.
- 3 days a week
- Beginner
- Strength
- 2-week cycle