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Healti
Build muscle

Upper / lower

Four sessions a week, each half of the body twice. Room for more volume than full body.

  • 4 days a week
  • About 60 min
  • Gym
  • Intermediate
  • 10 weeks

The sessions

Train 4 days a week, one session of each. Leave a rest day between sessions when you can.

1Upper A

  1. Bench press4 × 6
  2. Barbell row4 × 6
  3. Overhead press3 × 8
  4. Lat pulldown3 × 10
  5. Barbell curl3 × 10
  6. Triceps pushdown3 × 12

2Lower A

  1. Back squat4 × 6
  2. Romanian deadlift3 × 8
  3. Leg press3 × 10
  4. Lying leg curl3 × 12
  5. Standing calf raise3 × 12
  6. Hanging knee raise3 × 12

3Upper B

  1. Incline dumbbell press4 × 8
  2. Pull-up4 × 6
  3. Seated dumbbell press3 × 10
  4. Seated cable row3 × 10
  5. Lateral raise3 × 15
  6. Hammer curl3 × 12

4Lower B

  1. Deadlift4 × 5
  2. Bulgarian split squat3 × 8
  3. Hip thrust3 × 10
  4. Leg extension3 × 12
  5. Seated calf raise3 × 15
  6. Plank3 × 45 s

Run the program in Healti

Start the program in the app and it shows the next session, remembers your weights and counts every set towards your records.

More programs

Healti provides general information about nutrition and training. It is not medical advice.