Beginner Upper Lower 2x/Week
A beginner-friendly 4-day Upper/Lower split, hitting each muscle group twice a week for consistent progress.
4 days a week · 8 weeks · Beginner · day 1 free, the rest with Pro
Day 1 - Upper Day 1 — Compound upper body lifts
- Barbell Bench Press: 3 × 8-12, rest 90s
- Lat Pulldowns: 3 × 8-12, rest 90s
- Dumbbell Overhead Press: 3 × 10-15, rest 75s
- Seated Cable Rows: 2 × 10-15, rest 75s
- Dumbbell Bicep Curls: 2 × 10-15, rest 1 min
- Triceps Pushdowns: 2 × 10-15, rest 1 min
Day 2 - Lower Day 1 — Compound lower body lifts
6 exercises (Pro).
Day 3 - Rest — Recovery
Rest day.
Day 4 - Upper Day 2 — Varied upper body exercises
6 exercises (Pro).
Day 5 - Lower Day 2 — Varied lower body exercises
6 exercises (Pro).
Run day 1 with no account