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Upper Lower 4-Day
A 4-day upper/lower split: two upper sessions, two lower sessions, each muscle twice a week. Import all four days into Perflexity.
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Program
Upper Lower 4-Day
4 sessions · each day opens as its own plan
Upper
1.Bench press
Rest 2–3 min
4 × 6–8
2.Chest-supported row
Rest 2 min
4 × 8–10
3.Overhead press
Rest 2 min
3 × 8–10
4.Lat pulldown
3 × 8–12
5.Dumbbell curl
2 × 10–12
Lower
1.Back squat
Rest 2–3 min
4 × 6–8
2.Romanian deadlift
Rest 2 min
3 × 8–10
3.Walking lunge
Each leg
3 × 8–10
4.Leg curl
3 × 10–12
5.Calf raise
3 × 12–15
Upper
1.Incline dumbbell press
Rest 90–120 sec
4 × 8–12
2.One-arm dumbbell row
Each arm
4 × 8–12
3.Lateral raise
3 × 12–15
4.Face pull
3 × 12–15
5.Triceps pushdown
2 × 10–15
Lower
1.Leg press or goblet squat
Rest 2 min
4 × 10–12
2.Hip thrust or glute bridge
3 × 8–12
3.Leg extension
3 × 10–15
4.Leg curl
3 × 10–15
5.Plank
3 × 30–45 sec
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