Sample templateWorkout
Upper / lower split
Four sessions a week for lifters who have outgrown full-body training.
Two upper-body and two lower-body sessions a week, for example Monday, Tuesday, Thursday and Friday. The first lift in each session is the priority; the rest builds volume around it.
Upper A
| Exercise | Sets | Reps / time | Rest | Effort / notes |
|---|---|---|---|---|
| Barbell bench press | 4 | 5–6 | 2–3 min | 1–2 reps in reserve |
| Chest-supported row | 4 | 8–10 | 90 s | — |
| Seated dumbbell shoulder press | 3 | 8–10 | 90 s | — |
| Lat pulldown | 3 | 10–12 | 60–90 s | — |
Lower A
| Exercise | Sets | Reps / time | Rest | Effort / notes |
|---|---|---|---|---|
| Back squat | 4 | 5–6 | 2–3 min | 1–2 reps in reserve |
| Romanian deadlift | 3 | 8 | 2 min | — |
| Walking lunge | 3 | 10 each leg | 90 s | — |
| Standing calf raise | 3 | 12–15 | 60 s | — |
Upper B and Lower B
Repeat the A sessions with the rep ranges swapped: main lifts for 8–10 reps, accessories for 5–8. Alternating heavier and lighter days spreads the stress across the week.