Who it's for
- You've finished a full body phase and want the next step.
- You can train 4 days a week.
- You want to build strength and muscle together.
Your week
MondayUpper A (strength)
TuesdayLower A (strength)
ThursdayUpper B (volume)
FridayLower B (volume)
The workouts
Upper A (strength)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell bench press | 4 | 6–8 | 2–3 min |
| Barbell row | 4 | 6–8 | 2–3 min |
| Dumbbell shoulder press | 3 | 8–10 | 1.5–2 min |
| Lat pulldown | 3 | 8–10 | 1.5–2 min |
| Barbell curl | 2 | 10–12 | 1.5–2 min |
| Triceps pushdown | 2 | 10–12 | 1.5–2 min |
Lower A (strength)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell squat | 4 | 6–8 | 2–3 min |
| Romanian deadlift | 3 | 8–10 | 1.5–2 min |
| Leg press | 3 | 10–12 | 1.5–2 min |
| Lying leg curl | 3 | 10–12 | 1.5–2 min |
| Standing calf raise | 4 | 12–15 | 1 min |
| Plank | 3 | 30–45 s | 1 min |
Upper B (volume)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline dumbbell press | 4 | 8–10 | 1.5–2 min |
| Seated cable row | 4 | 8–10 | 1.5–2 min |
| Pull-ups | 3 | 6–10 | 2–3 min |
| Lateral raise | 3 | 12–15 | 1 min |
| Face pull | 3 | 12–15 | 1 min |
| Hammer curl | 2 | 10–12 | 1.5–2 min |
Lower B (volume)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell hip thrust | 4 | 8–10 | 1.5–2 min |
| Bulgarian split squat | 3 | 8–10 per leg | 1.5–2 min |
| Leg extension | 3 | 10–12 | 1.5–2 min |
| Seated leg curl | 3 | 10–12 | 1.5–2 min |
| Seated calf raise | 4 | 12–15 | 1 min |
| Cable crunch | 3 | 12–15 | 1 min |
How to progress
- Start with a weight you can complete all sets with inside the rep range, with good form.
- Once you hit the top of the range on every set (for example 3×12), add a little weight next session.
- If you can't reach the bottom of the range, keep the weight until you do.
GymOrbita logs every set and suggests the weight for your next session, so you don't have to remember.
Tips
- A days are strength days: more weight, fewer reps. B days are for volume.
- Wednesday and the weekend are rest days.
- If you miss a day, follow the order of the sessions rather than skipping one.
FAQ
Upper-lower or push pull legs?
Both are good. Upper-lower works great with 4 days; push pull legs with 3 or 6.
Is it in the app?
Ask GymOrbita's assistant for it («4-day upper-lower routine») or build it from scratch with these exercises.
General guide plan, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Use it in GymOrbita, free
In the app, ask the assistant for it («4-day upper-lower routine») or build it from scratch with these exercises.