Train upper body and lower body twice per week each. 4 sessions total. Great balance of frequency, volume, and recovery. Works for both strength and hypertrophy.
Upper / Lower · 4 days a week · about 60 minutes a session · beginner · goal: Strength and muscle growth · by Various (popularised by Lyle McDonald)
Weekly plan
Upper A — Strength Focus
Barbell Bench Press 4 x 5
Barbell Row 4 x 5
Barbell Overhead Press 3 x 8
Pull-Up 3 x 8
Barbell Curl 3 x 10
Cable Tricep Pushdown 3 x 10
Lower A — Strength Focus
Barbell Back Squat 4 x 5
Romanian Deadlift 3 x 8
Leg Press 3 x 10–12
Machine Leg Curl 3 x 10–12
Standing Calf Raise 4 x 10–12
Plank 3 x 45–60s
Upper B — Hypertrophy Focus
Incline Dumbbell Press 4 x 10–12
Cable Row 4 x 10–12
Dumbbell Lateral Raise 4 x 12–15
Lat Pulldown 3 x 10–12
Incline Dumbbell Curl 3 x 12–15
Dumbbell Overhead Extension 3 x 12–15
Lower B — Hypertrophy Focus
Conventional Deadlift 3 x 5
Bulgarian Split Squat 3 x 10–12 each
Machine Leg Extension 3 x 12–15
Seated Leg Curl 3 x 12–15
Seated Calf Raise 4 x 12–15
Ab Wheel Rollout 3 x 10
Notes
Train Mon/Tue/Thu/Fri. Upper A → Lower A → rest → Upper B → Lower B → rest/rest. Progress primary lifts with linear progression — add 2.5–5 lbs when you hit the top of your rep range for all sets.
General fitness information, not medical advice. Check with a qualified professional before starting a new program or if you have an injury. Lyfta AI · Privacy · Terms