What if I miss a session?
TrainHere keeps an ordered rotation, so the next session stays next when your week changes. You continue where you left off instead of skipping part of the split.
4-day barbell upper/lower / WORKOUT PLAN
4-day barbell upper/lower
workout plan.
A 4-day barbell upper/lower program for trained lifters: sets of 4–6 on the main lifts plus accessory work, generated with rest and effort targets.
01 / A REAL GENERATED EXAMPLE
The week,
laid out.
This is the app’s output for a strength goal, intermediate experience, four days a week and a 60-minute session budget. It is an example to inspect; your own plan depends on your inputs.
Goal: strengthExperience: intermediate4 days per weekBudget: 60 minutes
These are working sets. Warm up separately and leave recovery time between sessions. Rest and setup can make a workout take longer than the budget. “Reps left” is an estimate of how many more controlled repetitions you could do; it is not a request to train through pain or technique breakdown.
01Upper A7 exercises · 16 working sets
Barbell bench press
3 sets · 4–6 reps
Rest 180 secAim for 2 reps leftBent-over barbell row
3 sets · 4–6 reps
Rest 180 secAim for 2 reps leftProne W raise
2 sets · 6–15 reps
Rest 120 secAim for 2 reps leftBarbell overhead press
2 sets · 6–10 reps
Rest 120 secAim for 2 reps leftBird dog
2 sets · 10–20 reps · alternating sides
Rest 75 secAim for 2 reps leftBarbell lying triceps extension
2 sets · 10–15 reps
Rest 75 secAim for 2 reps leftBarbell curl
2 sets · 10–15 reps
Rest 75 secAim for 2 reps left
02Lower A7 exercises · 15 working sets
Barbell back squat
3 sets · 4–6 reps
Rest 180 secAim for 2 reps leftRomanian deadlift
2 sets · 6–10 reps
Rest 120 secAim for 2 reps leftBarbell split squat
2 sets · 6–10 reps · each side
Rest 120 secAim for 2 reps leftHamstring walkout
2 sets · 6–15 reps
Rest 120 secAim for 2 reps leftBarbell calf raise
2 sets · 10–15 reps
Rest 75 secAim for 2 reps leftDead bug
2 sets · 10–20 reps · alternating sides
Rest 75 secAim for 2 reps leftHip thrust
2 sets · 10–15 reps
Rest 75 secAim for 2 reps left
03Upper B7 exercises · 16 working sets
Barbell overhead press
3 sets · 4–6 reps
Rest 180 secAim for 2 reps leftBent-over barbell row
3 sets · 4–6 reps
Rest 180 secAim for 2 reps leftBarbell bench press
2 sets · 6–10 reps
Rest 120 secAim for 2 reps leftProne W raise
2 sets · 6–15 reps
Rest 120 secAim for 2 reps leftBird dog
2 sets · 10–20 reps · alternating sides
Rest 75 secAim for 2 reps leftBarbell lying triceps extension
2 sets · 10–15 reps
Rest 75 secAim for 2 reps leftBarbell curl
2 sets · 10–15 reps
Rest 75 secAim for 2 reps left
04Lower · hinge and squat6 exercises · 13 working sets
Conventional barbell deadlift
3 sets · 4–6 reps
Rest 180 secAim for 2 reps leftBarbell back squat
2 sets · 6–10 reps
Rest 120 secAim for 2 reps leftHamstring walkout
2 sets · 6–15 reps
Rest 120 secAim for 2 reps leftBarbell calf raise
2 sets · 10–15 reps
Rest 75 secAim for 2 reps leftBird dog
2 sets · 10–20 reps · alternating sides
Rest 75 secAim for 2 reps leftBarbell split squat
2 sets · 10–15 reps · each side
Rest 75 secAim for 2 reps left
Generated from TrainHere’s shared program builder, rules version 6. The website rebuilds these examples from the app’s rules. This is not an individually assessed prescription; independent professional content review remains pending.
02 / MAKE IT FIT YOUR SETUP
Start with
what’s there.
The main lift of each session uses sets of 4–6 repetitions; accessory work uses higher ranges. This example assumes consistent training experience. Keep the reps-left target on heavy sets rather than grinding to failure.
How do I make this my plan?
Open TrainHere and choose your goal, experience, schedule and equipment. Review the resulting program before you start. The link opens the app; it does not preselect this example or replace an existing program.
What should I log?
Record the load and repetitions you actually complete, plus your effort. Use the exercise guide to check how repetitions are counted for alternating or single-side movements. Review the app’s next-session suggestion rather than adding weight automatically.
YOUR NEXT STEP
Your equipment.
Your next workout.
Free core training. No account needed.