Who this is for
A lifter who can train four consistent sessions and recover from two upper and two lower days.
Most sessions should take roughly 50–75 minutes when rest periods and equipment access are predictable.
Weekly schedule
Monday upper, Tuesday lower, Thursday upper and Saturday lower, leaving recovery between repeated regions.
The sessions
Warm up for the movement and load in front of you. The listed sets are working sets.
- Upper 1: bench variation, row, pulldown, lateral raise, triceps
- Lower 1: squat variation, leg curl, split squat, calves
- Upper 2: incline press, pulldown, supported row, shoulder press, biceps
- Lower 2: hinge, leg press, leg extension, leg curl, calves
How to progress
Use double progression within each prescribed range. Review weekly set totals before adding another exercise.
Keep one to three repetitions in reserve for most working sets unless the programme gives a different, deliberate target.
Substitutions
Swap like-for-purpose: horizontal press for horizontal press, supported row for supported row, and squat-dominant work for an appropriate squat-dominant alternative.
Common mistakes
Do not add exercises simply because the session felt short. Avoid changing several variables at once, and do not carry a missed session into the next day if that destroys the rest of the week.
Use it in Bulk Coach
Recreate the session as a saved workout, assign its weekday if the schedule is fixed, and choose each catalogue exercise by its intended movement role. One-click import is not claimed; review exercise names, sets and rep ranges before the first session.