A simple 4-day split for busy lifters
Team Beyond Brawn, 26 September 2026, 4 min read
Upper, lower, rest, upper, lower. A programme you can run for a year and still progress on.
You do not need six days in the gym. Four focused sessions cover every muscle group twice a week, which is where most of the growth benefit sits.
The week
- Monday, upper: bench press, barbell row, overhead press, pull-ups, curls
- Tuesday, lower: squat, Romanian deadlift, leg press, calf raises
- Thursday, upper: incline dumbbell press, lat pulldown, lateral raises, triceps
- Friday, lower: deadlift, split squats, leg curls, core
How to progress
Add a rep each week until you reach the top of the range, then add weight and start again. Log every session.
- training
- programme
This article is general information, not medical advice. Check with a doctor before starting a supplement if you have a health condition. Shop the range