About this plan
Four days split between upper and lower body, with two distinct sessions for each half so no week feels repeated. The first exercise of every day is the strength anchor — push it; everything after chases volume.
One workout per training day, 4 days a week: Upper A, Lower A, Upper B and Lower B.
The workouts
Sets × reps as the plan prescribes them. Weights are yours to choose — the app shows what you lifted last time beside every set, so the next weight is never a guess.
Upper A
- Barbell Bench Press 4 × 6–8
- Reverse Grips Bent Over Barbell Rows 4 × 8–10
- Barbell Shoulder Press 3 × 8–10
- Wide Grip Lat Pull Down 3 × 10–12
- Barbell Curl 3 × 10–12
- Triceps Pushdown with Cable 3 × 10–12
Lower A
- Barbell Squat 4 × 6–8
- Romanian Dead Lift 3 × 8–10
- Leg Press 3 × 10–12
- Standing Calf Raises using Machine 4 × 12–15
- Crunches 3 × 15
Upper B
- Barbell Incline Bench Press 4 × 8
- Seated Cable Rows 4 × 8–10
- Dumbbell Shoulder Press 3 × 10–12
- Chin Ups 3 × 6–10
- Dumbbell Hammer Curl 3 × 12
- Barbell Lying Triceps Extension 3 × 10–12
Lower B
- Barbell Front Squat 4 × 8
- Barbell Deadlift 3 × 5
- Dumbbell Lunges 3 × 10
- Seated Calf Raise using Machine 4 × 15
- Lying Leg Raise 3 × 12
In the app
- Every exercise here has a demo clip and written form cues in Gym Log+, so a name you don't know is a tap away from a picture of it.
- Swap anything. No cable machine? Replace the exercise from the logging screen and the plan keeps going.
- It runs on the Watch too. Start the day's workout on your wrist, log sets with the phone in your bag, and it all syncs afterward.
- Free, no account. The plan library, logging, and the Watch app are in the free tier. Nothing to sign up for.
Sending it to a friend or a client? This link is the plan — it opens in Gym Log+ when they have it and shows the plan in the browser when they don't: Send this plan to someone →
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