4-day workout split

An upper/lower split across four days a week, exercises grouped into supersets and trisets to keep sessions efficient. Pick a day below to see the exercises, or download a copy to print or edit.

Lower 1

Grouped workout plan

PDF Excel

Group	Exercise	Sets
TS 1	Leg Press	3
	Seated Calf Raise	3
	Abductor	2
SS 1	Leg Curl	2
	Adductor	2
SS 2	Leg Extension	2
	Glute Bridge	2
SS 3	RDL	2
	Standing Calf Raise	2

SS = Superset · TS = Triset

Upper 1

Grouped workout plan

PDF Excel

Group	Exercise	Sets
SS 1	Pull-ups	3
	Bottom-Up Press	3
SS 2	Low-to-High Fly	2
	Farmer Shrugs	2
SS 3	Lateral Raise	2
	Front Raise	2
TS 1	Preacher Curl	2
	Overhead Extension	2
	Reverse Curl	2
TS 2	Rope Hammer Curl	2
	Triceps Pushdown	2
	Forearm Curl	2

SS = Superset · TS = Triset

Lower 2

Grouped workout plan

PDF Excel

Group	Exercise	Sets
TS 1	Adductor	2
	Abductor	2
	Standing Calf Raise	2
TS 2	Hip Thrust	2
	Seated Calf Raise	2
	Walking Lunge	2
TS 3	Leg Curl	2
	Bulgarian Split Squat	2
	45° Back Extension	2

TS = Triset

Upper 2

Grouped workout plan

PDF Excel

Group	Exercise	Sets
SS 1	Incline DB Press	3
	Gorilla Row	3
SS 2	Pec Deck	2
	Upright Row	2
SS 3	Arnold Press	2
	Face Pull	2
TS 1	Hammer Curl	2
	Dips	2
	Forearm Curl	2
TS 2	Alternating Curl	2
	Overhead Extension	2
	Reverse Curl	2

SS = Superset · TS = Triset

SS (superset) means alternate between the two exercises with minimal rest in between. TS (triset) means cycle through all three before resting.

Sets are listed; reps and weight are yours to fill in as you go, use the printed PDF, or track them directly in the spreadsheet.

New to some of these movements, or coming back after time off? Consider a session with a trainer to check your form before loading up the weight, and check with a doctor before starting any new exercise program if you have a medical condition.