Who this is for
A lifter who can train four days and wants most muscle groups exposed twice across the week.
Most sessions should take roughly 50–75 minutes when rest periods and equipment access are predictable.
Weekly schedule
Monday upper A, Tuesday lower A, Thursday upper B and Friday lower B.
The sessions
Warm up for the movement and load in front of you. The listed sets are working sets.
- Upper A: horizontal press, row, pulldown, lateral raise, arms
- Lower A: squat pattern, leg curl, split squat, calves
- Upper B: vertical press, pulldown, incline press, row, arms
- Lower B: hinge, leg press, leg extension, leg curl, calves
How to progress
Use exercise-specific rep ranges and add load only after the target range is owned at the intended effort.
Keep one to three repetitions in reserve for most working sets unless the programme gives a different, deliberate target.
Substitutions
Keep one principal purpose per slot. If a barbell lift creates an avoidable constraint, use a machine, dumbbell or cable variation that still loads the target.
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.