Is four days a week too much?
It depends on your recovery and your schedule. If four sessions are hard to fit or recover from, a two- or three-day full-body plan covers every major muscle group in fewer sessions.
Upper/lower split / WORKOUT PLAN
Upper/lower split
workout plan.
A 4-day upper/lower split workout plan for the gym: two upper-body and two lower-body sessions with sets, rep ranges, rest and effort targets. Free to generate and track.
01 / A REAL GENERATED EXAMPLE
The week,
laid out.
This is the app’s output for a muscle-building 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: muscle-buildingExperience: 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 · 20 working sets
Dumbbell bench press
4 sets · 8–12 reps
Rest 120 secAim for 2 reps leftChest-supported dumbbell row
3 sets · 8–12 reps
Rest 120 secAim for 2 reps leftLat pulldown
2 sets · 8–12 reps
Rest 120 secAim for 2 reps leftMachine lateral raise
3 sets · 12–20 reps
Rest 75 secAim for 1 reps leftCable curl
3 sets · 10–20 reps
Rest 75 secAim for 1 reps leftCable overhead triceps extension
3 sets · 10–15 reps
Rest 75 secAim for 1 reps leftCable crunch
2 sets · 8–15 reps
Rest 60 secAim for 2 reps left
02Lower A6 exercises · 18 working sets
Leg press
4 sets · 8–12 reps
Rest 120 secAim for 2 reps leftRomanian deadlift
3 sets · 8–12 reps
Rest 120 secAim for 2 reps leftSeated leg curl machine
3 sets · 10–15 reps
Rest 75 secAim for 2 reps leftLeg extension machine
2 sets · 10–15 reps
Rest 120 secAim for 2 reps leftStanding calf raise machine
4 sets · 10–20 reps
Rest 60 secAim for 1 reps leftCable crunch
2 sets · 8–15 reps
Rest 60 secAim for 2 reps left
03Upper B7 exercises · 20 working sets
Incline press
4 sets · 8–12 reps
Rest 120 secAim for 2 reps leftChest-supported dumbbell row
3 sets · 8–12 reps
Rest 120 secAim for 2 reps leftOverhead press
2 sets · 8–12 reps
Rest 120 secAim for 2 reps leftReverse pec deck
3 sets · 12–20 reps
Rest 75 secAim for 1 reps leftCable rope hammer curl
3 sets · 10–20 reps
Rest 75 secAim for 1 reps leftCable overhead triceps extension
3 sets · 10–15 reps
Rest 75 secAim for 1 reps leftMachine abdominal crunch
2 sets · 8–15 reps
Rest 60 secAim for 2 reps left
04Lower B5 exercises · 15 working sets
Bulgarian split squat
3 sets · 8–12 reps · each side
Rest 120 secAim for 2 reps leftLeg extension machine
3 sets · 10–15 reps
Rest 120 secAim for 2 reps leftSeated leg curl machine
3 sets · 10–15 reps
Rest 75 secAim for 2 reps leftStanding calf raise machine
4 sets · 10–20 reps
Rest 60 secAim for 1 reps leftSide plank
2 sets · 20 sec · each side
Rest 60 secComfortable hold
Generated from TrainHere’s shared program builder, rules version 8. 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.
An upper/lower split trains each half of the body twice a week across four sessions. This example assumes consistent training experience and a 60-minute budget. A common schedule is Monday, Tuesday, Thursday and Friday.
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.