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Upper/lower program: 4 days per week

Want to separate your upper and lower body? This example alternates a lower-body workout with an upper-body workout, then repeats the pattern after a rest day.

This week is an example for an intermediate trainee who works out at a gym to build muscle. Your program depends on your profile and availability.

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A full week to guide you

  1. Day 1 : Lower body

    1. Leg Press

      Sets
      4
      Repetitions or duration, set by set
      12 reps / 10 reps / 8 reps / 6 reps
      Rest between sets, in order
      90 s / 90 s / 90 s
      Rest after the exercise
      90 s

    2. Deficit Deadlift

      Sets
      4
      Repetitions or duration, set by set
      8 reps / 8 reps / 8 reps / 8 reps
      Rest between sets, in order
      120 s / 120 s / 120 s
      Rest after the exercise
      120 s

    3. Box Lunges

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

    4. Toes-Out Calf Raises

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

    5. Seated Hip Adduction

      Sets
      4
      Repetitions or duration, set by set
      12 reps / 5 reps / 5 reps / 5 reps
      Rest between sets, in order
      10 s / 10 s / 10 s
      Rest after the exercise
      90 s

  2. Day 2 : Upper body

    1. Dumbbell Bench Press

      Sets
      4
      Repetitions or duration, set by set
      8 reps / 8 reps / 8 reps / 8 reps
      Rest between sets, in order
      120 s / 120 s / 120 s
      Rest after the exercise
      120 s

    2. Rack Pull

      Sets
      4
      Repetitions or duration, set by set
      8 reps / 8 reps / 8 reps / 8 reps
      Rest between sets, in order
      120 s / 120 s / 120 s
      Rest after the exercise
      120 s

    3. Unilateral Dumbbell Lateral Raise

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

    4. Supinated Australian Pull-up

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

    5. Incline Close-Grip Push-Ups

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

  3. Day 3 : Rest

    No strength-training workout is scheduled for this day.

  4. Day 4 : Lower body

    1. Leg Press

      Sets
      4
      Repetitions or duration, set by set
      8 reps / 8 reps / 8 reps / 8 reps
      Rest between sets, in order
      120 s / 120 s / 120 s
      Rest after the exercise
      120 s

    2. Deficit Deadlift

      Sets
      4
      Repetitions or duration, set by set
      8 reps / 8 reps / 8 reps / 8 reps
      Rest between sets, in order
      120 s / 120 s / 120 s
      Rest after the exercise
      120 s

    3. Box Lunges

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

    4. Toes-Out Calf Raises

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

    5. Seated Hip Adduction

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

  5. Day 5 : Upper body

    1. Dumbbell Bench Press

      Sets
      4
      Repetitions or duration, set by set
      8 reps / 8 reps / 8 reps / 8 reps
      Rest between sets, in order
      120 s / 120 s / 120 s
      Rest after the exercise
      120 s

    2. Rack Pull

      Sets
      4
      Repetitions or duration, set by set
      8 reps / 8 reps / 8 reps / 8 reps
      Rest between sets, in order
      120 s / 120 s / 120 s
      Rest after the exercise
      120 s

    3. Unilateral Dumbbell Lateral Raise

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

    4. Supinated Australian Pull-up

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

    5. Incline Close-Grip Push-Ups

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

  6. Day 6 : Rest

    No strength-training workout is scheduled for this day.

  7. Day 7 : Rest

    No strength-training workout is scheduled for this day.

Blocks that accompany your workouts

You’ll also find this week’s mobility, warm-up, abs, and stretching exercises. Open each block to see its sets and rest times.

Joint mobility

  1. Neck Rotations

    Sets
    1
    Repetitions or duration, set by set
    12 reps
    Rest after the exercise
    0 s

  2. Shoulder Rotations

    Sets
    1
    Repetitions or duration, set by set
    12 reps
    Rest after the exercise
    0 s

  3. Elbow Rotations

    Sets
    1
    Repetitions or duration, set by set
    12 reps
    Rest after the exercise
    0 s

  4. Wrist Rotations

    Sets
    1
    Repetitions or duration, set by set
    12 reps
    Rest after the exercise
    0 s

  5. Torso Rotations

    Sets
    1
    Repetitions or duration, set by set
    12 reps
    Rest after the exercise
    0 s

  6. Knee Rotations

    Sets
    1
    Repetitions or duration, set by set
    12 reps
    Rest after the exercise
    0 s

  7. Ankle Rotations

    Sets
    1
    Repetitions or duration, set by set
    12 reps
    Rest after the exercise
    0 s
Warm-up

  1. Treadmill Running

    Sets
    1
    Repetitions or duration, set by set
    420 s
    Rest after the exercise
    0 s
Abs

  1. Abdominal Crunch

    Sets
    2
    Repetitions or duration, set by set
    30 reps / 30 reps
    Rest between sets, in order
    30 s
    Rest after the exercise
    45 s

  2. Incline Medicine Ball Twist

    Sets
    2
    Repetitions or duration, set by set
    30 reps / 30 reps
    Rest between sets, in order
    30 s
    Rest after the exercise
    45 s

  3. Plank

    Sets
    2
    Repetitions or duration, set by set
    60 s / 60 s
    Rest between sets, in order
    30 s
    Rest after the exercise
    45 s
Stretching

  1. Hamstring Glute Stretch

    Sets
    2
    Repetitions or duration, set by set
    30 s / 30 s
    Rest between sets, in order
    15 s
    Rest after the exercise
    10 s

  2. Full Body Stretch

    Sets
    2
    Repetitions or duration, set by set
    30 s / 30 s
    Rest between sets, in order
    15 s
    Rest after the exercise
    10 s

  3. Kneeling Quad Stretch

    Sets
    2
    Repetitions or duration, set by set
    30 s / 30 s
    Rest between sets, in order
    15 s
    Rest after the exercise
    10 s

Your questions

What does upper/lower mean?
Upper refers to upper-body workouts, while lower refers to lower-body workouts. This split groups exercises by the part of the body being trained.

Does this example start with the upper body?
No, the week shown starts with the lower body, followed by the upper body. The name upper/lower describes the split, not a required order.

How can I get a week that fits me?
Generate your program by choosing your goal, level, training location, and available days. You’ll then find your workouts and exercise videos in WorkoutGen.
Generate mine for free