BLUEPRINT / 4 TRAINING DAYS
Upper / lower / 4 days.
Upper- and lower-body sessions alternate, with a midweek break and a free weekend in this example.
Sample plan, not a personal recommendation. Sets and reps are examples to adapt; no working weights are prescribed.
Upper A
6 EXERCISES| Exercise | Sets | Reps / hold |
|---|---|---|
| Dumbbell bench press | 3 | 8–12 |
| Seated cable row | 3 | 8–12 |
| Neutral-grip lat pulldown | 3 | 8–12 |
| Dumbbell lateral raise | 2 | 12–15 |
| Dumbbell curl | 2 | 10–15 |
| Cable rope pressdown | 2 | 10–15 |
Lower A
5 EXERCISES| Exercise | Sets | Reps / hold |
|---|---|---|
| Leg press | 3 | 8–12 |
| Dumbbell Romanian deadlift | 3 | 8–12 |
| Seated leg curl | 2 | 10–15 |
| Standing machine calf raise | 3 | 10–15 |
| Dead bug | 2 | 6–10 / side |
Upper B
6 EXERCISES| Exercise | Sets | Reps / hold |
|---|---|---|
| Incline dumbbell bench press | 3 | 8–12 |
| Chest-supported dumbbell row | 3 | 8–12 |
| Machine shoulder press | 2 | 8–12 |
| Face pull | 2 | 12–15 |
| Hammer curl | 2 | 10–15 |
| Overhead cable triceps extension | 2 | 10–15 |
Lower B
6 EXERCISES| Exercise | Sets | Reps / hold |
|---|---|---|
| Goblet squat | 3 | 8–12 |
| Barbell hip thrust | 3 | 8–12 |
| Reverse lunge | 2 | 8–12 / side |
| Lying leg curl | 2 | 10–15 |
| Seated machine calf raise | 3 | 10–15 |
| Side plank | 2 | 20–30 sec / side |
Reading the blueprint
A and B sessions change the exercise selection while keeping the upper/lower structure.
All listed sets are sample working sets. Preparatory sets, equipment setup, load selection, and rest periods need to be chosen for the individual.
For a different exercise, browse movements with the same main group and equipment in the exercise library.
Find exercise variationsTraining referenceACSM resistance training guidance