Muscle program

Upper/lower split, 4 days a week, moderate reps for building muscle.

Getting the hang of it
4 days a week
about 60 min

Your week

AMon
BTue
–Wed
AThu
BFri
–Sat
–Sun

Full gym

Workout A: Upper body

Exercise	Sets × target	Rest
Bench press When every set reaches 10 reps: add 5 lb next session.When every set reaches 10 reps: add 2.5 kg next session.	3 × 6–10	2 min
Seated cable row When every set reaches 12 reps: move the pin down one plate and build the reps back up.When every set reaches 12 reps: move the pin down one plate and build the reps back up.	3 × 8–12	1½ min
Incline dumbbell press When every set reaches 12 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 12 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	3 × 8–12	1½ min
Lat pulldown When every set reaches 15 reps: move the pin down one plate and build the reps back up.When every set reaches 15 reps: move the pin down one plate and build the reps back up.	3 × 10–15	1½ min
Dumbbell curl When every set reaches 15 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 15 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	2 × 10–15	1 min
Overhead triceps extension When every set reaches 15 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 15 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	2 × 10–15	1 min

Workout B: Lower body

Exercise	Sets × target	Rest
Back squat When every set reaches 10 reps: add 10 lb next session.When every set reaches 10 reps: add 5 kg next session.	3 × 6–10	2½ min
Romanian deadlift When every set reaches 12 reps: add 10 lb next session.When every set reaches 12 reps: add 5 kg next session.	3 × 8–12	2 min
Reverse lunge When every set reaches 12 reps: hold a dumbbell (or a heavy bag) in each hand and build the reps back up.When every set reaches 12 reps: hold a dumbbell (or a heavy bag) in each hand and build the reps back up.	2 × 10–12 each side	1½ min
Hip thrust When every set reaches 12 reps: add 10 lb next session.When every set reaches 12 reps: add 5 kg next session.	3 × 8–12	1½ min
Plank When every set reaches 45 s: hold 5–10 seconds longer, or lift one foot for part of each set.When every set reaches 45 s: hold 5–10 seconds longer, or lift one foot for part of each set.	3 × 30–45 s	1 min

Dumbbells only

Workout A: Upper body

Exercise	Sets × target	Rest
Dumbbell bench press When every set reaches 10 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 10 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	3 × 6–10	2 min
Dumbbell row When every set reaches 12 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 12 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	3 × 8–12 each side	1½ min
Incline dumbbell press When every set reaches 12 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 12 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	3 × 8–12	1½ min
Dumbbell pullover When every set reaches 15 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 15 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	3 × 10–15	1½ min
Dumbbell curl When every set reaches 15 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 15 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	2 × 10–15	1 min
Overhead triceps extension When every set reaches 15 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 15 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	2 × 10–15	1 min

Workout B: Lower body

Exercise	Sets × target	Rest
Goblet squat When every set reaches 10 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 10 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	3 × 6–10	2½ min
Dumbbell Romanian deadlift When every set reaches 12 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 12 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	3 × 8–12	2 min
Reverse lunge When every set reaches 12 reps: hold a dumbbell (or a heavy bag) in each hand and build the reps back up.When every set reaches 12 reps: hold a dumbbell (or a heavy bag) in each hand and build the reps back up.	2 × 10–12 each side	1½ min
Glute bridge When every set reaches 12 reps: pause 3 seconds at the top, or do one leg at a time.When every set reaches 12 reps: pause 3 seconds at the top, or do one leg at a time.	3 × 8–12	1½ min
Plank When every set reaches 45 s: hold 5–10 seconds longer, or lift one foot for part of each set.When every set reaches 45 s: hold 5–10 seconds longer, or lift one foot for part of each set.	3 × 30–45 s	1 min

Home with bands

Workout A: Upper body

Exercise	Sets × target	Rest
Push-up When every set reaches 10 reps: lower your hands less (if raised) or take 3 seconds on the way down.When every set reaches 10 reps: lower your hands less (if raised) or take 3 seconds on the way down.	3 × 6–10	2 min
Band row When every set reaches 12 reps: use a heavier band, or stand farther from the anchor.When every set reaches 12 reps: use a heavier band, or stand farther from the anchor.	3 × 8–12	1½ min
Push-up When every set reaches 12 reps: lower your hands less (if raised) or take 3 seconds on the way down.When every set reaches 12 reps: lower your hands less (if raised) or take 3 seconds on the way down.	3 × 8–12	1½ min
Band pulldown When every set reaches 15 reps: use a heavier band, or stand farther from the anchor.When every set reaches 15 reps: use a heavier band, or stand farther from the anchor.	3 × 10–15	1½ min
Band curl When every set reaches 15 reps: use a heavier band, or stand farther from the anchor.When every set reaches 15 reps: use a heavier band, or stand farther from the anchor.	2 × 10–15	1 min
Band pushdown When every set reaches 15 reps: use a heavier band, or stand farther from the anchor.When every set reaches 15 reps: use a heavier band, or stand farther from the anchor.	2 × 10–15	1 min

Workout B: Lower body

Exercise	Sets × target	Rest
Band squat When every set reaches 10 reps: use a heavier band, or stand farther from the anchor.When every set reaches 10 reps: use a heavier band, or stand farther from the anchor.	3 × 6–10	2½ min
Band Romanian deadlift When every set reaches 12 reps: use a heavier band, or stand farther from the anchor.When every set reaches 12 reps: use a heavier band, or stand farther from the anchor.	3 × 8–12	2 min
Reverse lunge When every set reaches 12 reps: hold a dumbbell (or a heavy bag) in each hand and build the reps back up.When every set reaches 12 reps: hold a dumbbell (or a heavy bag) in each hand and build the reps back up.	2 × 10–12 each side	1½ min
Glute bridge When every set reaches 12 reps: pause 3 seconds at the top, or do one leg at a time.When every set reaches 12 reps: pause 3 seconds at the top, or do one leg at a time.	3 × 8–12	1½ min
Plank When every set reaches 45 s: hold 5–10 seconds longer, or lift one foot for part of each set.When every set reaches 45 s: hold 5–10 seconds longer, or lift one foot for part of each set.	3 × 30–45 s	1 min

Bodyweight

Workout A: Upper body

Exercise	Sets × target	Rest
Push-up When every set reaches 10 reps: lower your hands less (if raised) or take 3 seconds on the way down.When every set reaches 10 reps: lower your hands less (if raised) or take 3 seconds on the way down.	3 × 6–10	2 min
Table row When every set reaches 12 reps: move to the harder version, or take 3 seconds on the way down.When every set reaches 12 reps: move to the harder version, or take 3 seconds on the way down.	3 × 8–12	1½ min
Push-up When every set reaches 12 reps: lower your hands less (if raised) or take 3 seconds on the way down.When every set reaches 12 reps: lower your hands less (if raised) or take 3 seconds on the way down.	3 × 8–12	1½ min
Table row When every set reaches 15 reps: move to the harder version, or take 3 seconds on the way down.When every set reaches 15 reps: move to the harder version, or take 3 seconds on the way down.	3 × 10–15	1½ min
Close-grip push-up When every set reaches 15 reps: lower your hands less (if raised) or take 3 seconds on the way down.When every set reaches 15 reps: lower your hands less (if raised) or take 3 seconds on the way down.	2 × 10–15	1 min

Workout B: Lower body

Exercise	Sets × target	Rest
Bodyweight squat When every set reaches 10 reps: take 3 seconds on the way down, or hold a heavy bag at your chest.When every set reaches 10 reps: take 3 seconds on the way down, or hold a heavy bag at your chest.	3 × 6–10	2½ min
Glute bridge When every set reaches 12 reps: pause 3 seconds at the top, or do one leg at a time.When every set reaches 12 reps: pause 3 seconds at the top, or do one leg at a time.	3 × 8–12	2 min
Reverse lunge When every set reaches 12 reps: hold a dumbbell (or a heavy bag) in each hand and build the reps back up.When every set reaches 12 reps: hold a dumbbell (or a heavy bag) in each hand and build the reps back up.	2 × 10–12 each side	1½ min
Glute bridge When every set reaches 12 reps: pause 3 seconds at the top, or do one leg at a time.When every set reaches 12 reps: pause 3 seconds at the top, or do one leg at a time.	3 × 8–12	1½ min
Plank When every set reaches 45 s: hold 5–10 seconds longer, or lift one foot for part of each set.When every set reaches 45 s: hold 5–10 seconds longer, or lift one foot for part of each set.	3 × 30–45 s	1 min

Who it’s for

People who want more muscle and can train 4 days a week. Two upper-body and two lower-body sessions work every muscle group twice a week.

Why it’s built this way

Muscle growth is similar across a wide range of loads as long as sets are taken close to failure [1]. ACSM recommends moderate loads, multiple sets and 1–2 minutes of rest for muscle growth, with each muscle group trained 2–3 times a week [2].

The arm exercises are optional. Skip them on short days; the main lifts matter more.

Eating for muscle

You need enough protein and a small calorie surplus. See Nutrition.

Sources

[1]Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis. J Strength Cond Res. 2017;31(12):3508–23. https://pubmed.ncbi.nlm.nih.gov/28834797/
[2]American College of Sports Medicine. Position stand: progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687–708. https://pubmed.ncbi.nlm.nih.gov/19204579/

General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor before starting.