Upper/lower split. Progressive overload from day one.
If you are new to lifting and want to get strong — not just look like you lift — this is the program. Four days a week, two upper sessions and two lower sessions, built around the movements that actually move the needle: squat, deadlift, bench press, and row.
The upper/lower split works because it hits each muscle group twice a week while giving it 48 hours to recover. You are not training chest on Monday and wondering why it is still sore by Wednesday. You train Monday, rest Tuesday, train Wednesday, rest Thursday, train Friday. Clean and simple.
Load progression is linear for the first 8-12 weeks. Every session you add 2.5-5 lbs to the bar. When you stop progressing on a lift, you wave the load down 10% and build back up. This is not complicated. Most beginners overthink it and miss the window where adding weight every single session is possible.
Equipment needed: a barbell, plates, a squat rack, and a bench. That is all. If you only have access to dumbbells, the /sample tool will adapt the program for you automatically.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 3 | 5 | 3 min |
| Barbell Row | 3 | 5 | 3 min |
| Overhead Press | 3 | 5 | 2 min |
| Barbell Curl | 2 | 10 | 90s |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back Squat | 3 | 5 | 3 min |
| Romanian Deadlift | 3 | 8 | 2 min |
| Leg Press | 2 | 10 | 2 min |
| Standing Calf Raise | 2 | 15 | 60s |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline DB Press | 3 | 8 | 2 min |
| Lat Pulldown | 3 | 8 | 2 min |
| DB Shoulder Press | 3 | 8 | 90s |
| Tricep Pushdown | 2 | 12 | 60s |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlift | 1 | 5 | 3 min |
| Front Squat | 2 | 5 | 2 min |
| Leg Curl | 3 | 10 | 90s |
| Walking Lunge | 2 | 10/leg | 90s |