Simple upper/lower split perfect for beginners
A classic 4-day split that's perfect for beginners. Two upper body days and two lower body days give each muscle group plenty of recovery time while still training twice per week. Simple exercises, straightforward progression.
This plan suits a beginner lifter training 4 days a week with full gym, whose goal is to build muscle.
New to this? Read the full Upper Lower guide →
4 workouts a week. Tap any one for the full workout with every exercise.
