Upper/lower, 4 days
Upper and lower body twice a week each: Monday and Thursday are upper days, Tuesday and Friday are lower. More volume than a three-day plan, and every muscle is still trained twice — one of the most practical setups for building muscle.
Barbell press and row, then shoulders and arms.
| Exercise | Sets × reps | Rest |
|---|---|---|
| Bench press Barbell |
4 × 8–12 | 105 s |
| Barbell row Barbell |
4 × 8–12 | 105 s |
| Seated dumbbell press Dumbbells |
3 × 8–12 | 105 s |
| Barbell curl Barbell |
3 × 10–15 | 75 s |
| Skull crusher Barbell |
3 × 8–12 | 105 s |
Squat and hinge, then hamstrings, calves and abs.
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back squat Barbell |
4 × 8–12 | 105 s |
| Romanian deadlift Barbell |
3 × 8–12 | 105 s |
| Lying leg curl Machine |
3 × 8–12 | 105 s |
| Standing calf raise Machine |
3 × 10–15 | 75 s |
| Hanging leg raise Bodyweight |
3 × 10–15 | 75 s |
The second upper day: pull-ups instead of the barbell row, an incline press instead of a flat one.
| Exercise | Sets × reps | Rest |
|---|---|---|
| Pull-ups Bodyweight |
4 × 8–12 | 105 s |
| Incline bench press Barbell |
4 × 6–10 | 150 s |
| Seated cable row Cable |
3 × 8–12 | 105 s |
| Dumbbell lateral raise Dumbbells |
3 × 10–15 | 75 s |
| Hammer curl Dumbbells |
3 × 8–12 | 105 s |
The second lower day — machines and single-leg work, easier on the back.
| Exercise | Sets × reps | Rest |
|---|---|---|
| Leg press Machine |
4 × 8–12 | 105 s |
| Lunges Dumbbells |
3 × 8–12 | 105 s |
| Hip thrust Barbell |
3 × 8–12 | 105 s |
| Seated calf raise Machine |
3 × 10–15 | 75 s |
| Plank Bodyweight |
3 × 8–12 | 105 s |
A synergist counts as half a set, and a set is counted once per muscle group — the same way the log’s stats count it.
Lifters with six months or more of training who can get to the gym four times a week. The B days swap the exercises — pull-ups instead of rows, incline pressing, leg machines — so it never gets stale.
Every exercise has a rep range. Until you hit the top of it in all sets, add a rep; once you do, add a small step of weight and drop back to the bottom of the range. That’s double progression, and the log suggests it for you.
The heavy compound lifts open the A days — add weight to them in small steps. If your legs recover slower than your upper body, push the second lower day back by a day.
This plan is already in the log among the ready-made ones and takes one tap to start. From there GymAssist remembers your last session, tells you when to add weight and shows load and recovery on a muscle map. In the browser and in Telegram, nothing to install.
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