Original starter · 4 weeks
4-Day Upper Lower Gym Routine
Use the whole gym four days a week with upper and lower sessions that balance strength and size.
4weeks
4days a week
16sessions
224working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 4.
| Measure | Week 1 | Week 4 | Change |
|---|
| Working sets | 53 | 31 | −42% |
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| Total reps | 476 | 270 | −43% |
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| Reps per set | 9.0 | 8.7 | −3% |
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| Average RPE | 6.9 | 5.4 | −22% |
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Week 1
UPPER A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 6-8 | RPE 6.5 | 02:30 |
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| Seated Cable Row | 3 × 8-10 | RPE 6.5 | 02:00 |
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| Seated Dumbbell Shoulder Press | 3 × 8-10 | RPE 6.5 | 02:00 |
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| Lat Pulldown | 2 × 10-12 | RPE 7 | 01:30 |
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| Cable Lateral Raise | 2 × 12-15 | RPE 7.5 | 01:00 |
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| Cable Curl | 2 × 12-15 | RPE 7.5 | 01:00 |
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LOWER A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 6-8 | RPE 6.5 | 02:30 |
|---|
| Romanian Deadlift | 3 × 8-10 | RPE 6.5 | 02:00 |
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| Leg Press | 2 × 10-12 | RPE 7 | 01:30 |
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| Seated Leg Curl | 2 × 12-15 | RPE 7.5 | 01:00 |
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| Cable Crunch | 2 × 10 | RPE 6.5 | 01:00 |
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UPPER B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 3 × 6-8 | RPE 6.5 | 02:30 |
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| Pull-Up | 3 × 8-10 | RPE 6.5 | 02:00 |
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| Machine Chest Press | 2 × 10-12 | RPE 7 | 01:30 |
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| Machine Row | 2 × 10-12 | RPE 7 | 01:30 |
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| Face Pull | 2 × 12-15 | RPE 7.5 | 01:00 |
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| Cable Triceps Pushdown | 2 × 12-15 | RPE 7.5 | 01:00 |
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LOWER B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 3 × 6-8 | RPE 6.5 | 02:30 |
|---|
| Dumbbell Bulgarian Split Squat | 3 × 8-10 | RPE 6.5 | 02:00 |
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| Lying Leg Curl | 2 × 10-12 | RPE 7 | 01:30 |
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| Leg Extension | 2 × 12-15 | RPE 7.5 | 01:00 |
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| Pallof Press | 2 × 10 | RPE 6.5 | 01:00 |
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Week 2
UPPER A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 6-8 | RPE 7.5 | 02:30 |
|---|
| Seated Cable Row | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Lat Pulldown | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Cable Lateral Raise | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Cable Curl | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
LOWER A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6-8 | RPE 7.5 | 02:30 |
|---|
| Romanian Deadlift | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Leg Press | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Seated Leg Curl | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Cable Crunch | 3 × 10 | RPE 7.5 | 01:00 |
|---|
UPPER B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 4 × 6-8 | RPE 7.5 | 02:30 |
|---|
| Pull-Up | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Machine Chest Press | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Machine Row | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Face Pull | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Cable Triceps Pushdown | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
LOWER B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 4 × 6-8 | RPE 7.5 | 02:30 |
|---|
| Dumbbell Bulgarian Split Squat | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Lying Leg Curl | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Leg Extension | 3 × 12-15 | RPE 8.5 | 01:00 |
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| Pallof Press | 3 × 10 | RPE 7.5 | 01:00 |
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Week 3
UPPER A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 6-8 | RPE 8.5 | 02:30 |
|---|
| Seated Cable Row | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Lat Pulldown | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Cable Lateral Raise | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Cable Curl | 3 × 12-15 | RPE 9 | 01:00 |
|---|
LOWER A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6-8 | RPE 8.5 | 02:30 |
|---|
| Romanian Deadlift | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Leg Press | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Seated Leg Curl | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Cable Crunch | 3 × 10 | RPE 8 | 01:00 |
|---|
UPPER B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 4 × 6-8 | RPE 8.5 | 02:30 |
|---|
| Pull-Up | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Machine Chest Press | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Machine Row | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Face Pull | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Cable Triceps Pushdown | 3 × 12-15 | RPE 9 | 01:00 |
|---|
LOWER B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 4 × 6-8 | RPE 8.5 | 02:30 |
|---|
| Dumbbell Bulgarian Split Squat | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Lying Leg Curl | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Leg Extension | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Pallof Press | 3 × 10 | RPE 8 | 01:00 |
|---|
Week 4
UPPER A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 2 × 6-8 | RPE 5 | 02:30 |
|---|
| Seated Cable Row | 2 × 8-10 | RPE 5 | 02:00 |
|---|
| Seated Dumbbell Shoulder Press | 2 × 8-10 | RPE 5 | 02:00 |
|---|
| Lat Pulldown | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
| Cable Lateral Raise | 1 × 12-15 | RPE 6 | 01:00 |
|---|
| Cable Curl | 1 × 12-15 | RPE 6 | 01:00 |
|---|
LOWER A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 6-8 | RPE 5 | 02:30 |
|---|
| Romanian Deadlift | 2 × 8-10 | RPE 5 | 02:00 |
|---|
| Leg Press | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
| Seated Leg Curl | 1 × 12-15 | RPE 6 | 01:00 |
|---|
| Cable Crunch | 1 × 10 | RPE 5 | 01:00 |
|---|
UPPER B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 2 × 6-8 | RPE 5 | 02:30 |
|---|
| Pull-Up | 2 × 8-10 | RPE 5 | 02:00 |
|---|
| Machine Chest Press | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
| Machine Row | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
| Face Pull | 1 × 12-15 | RPE 6 | 01:00 |
|---|
| Cable Triceps Pushdown | 1 × 12-15 | RPE 6 | 01:00 |
|---|
LOWER B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 2 × 6-8 | RPE 5 | 02:30 |
|---|
| Dumbbell Bulgarian Split Squat | 2 × 8-10 | RPE 5 | 02:00 |
|---|
| Lying Leg Curl | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
| Leg Extension | 1 × 12-15 | RPE 6 | 01:00 |
|---|
| Pallof Press | 1 × 10 | RPE 5 | 01:00 |
|---|