Programs / Upper Lower Four Day (Beginner)
Upper Lower Four Day (Beginner)
Four days, two upper, two lower. The most efficient split for building muscle around a real schedule. Heavy compounds first, accessories after. Built by real trainers to run in about forty five focused minutes. Warm up with intent, run every set as written, log it, and leave.
Progression: Add a rep or a small load each week inside the range. Rest as written; the timing is part of the work. Week 5 is a deload: same movements, two thirds of the sets, leave two reps in the tank.
Written by a working trainer. In the app, every session is editable: swap exercises, change days, and log every set.
Inside the week
chestlatsshoulderstricepsbicepsshoulderstricepsabdominals
- Flat Barbell Bench Press3 x 8-12
- Band-Assisted Pronated-Grip Pull-Up3 x 8-12
- Alternating Deltoid Raise3 x 10-12
- Cable Rope Overhead Triceps Extension3 x 10-12
Lower A
quadricepshamstringsglutesquadricepshamstringsglutesquadricepscalves
5 exercises · full detail in the app
Upper B
shouldersmiddle backchestbicepstricepschestbicepsabdominals
5 exercises · full detail in the app
Lower B
glutesquadricepshamstringsglutesquadricepshamstringsglutescalves
5 exercises · full detail in the app
The full week, week to week progression, and the set by set log live in the Spec Fitness app.
Run Upper Lower Four Day (Beginner) with every set logged.
7 day free trial, $25 a month. Tune any session to fit your week.
Get the app