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FREE 12-WEEK PLAN

Upper/Lower 4-Day Split.

A free 4-day upper/lower workout plan for muscle growth, with the exact exercises, sets, reps, and 12-week progression.

Upper / Lower · 4 days/week · intermediate · Full gym

01Upper A
Barbell Bench Press
Chest
4 × 6–10
Barbell Row
Back
4 × 6–10
Incline Barbell Press
Upper chest
4 × 6–10
Lat Pulldown
Lats
4 × 6–10
Cable Lateral Raise
Side delts
3 × 10–12
Barbell Curl
Biceps
3 × 10–12
02Lower A
Back Squat
Quads
4 × 6–10
Romanian Deadlift
Hamstrings / glutes
4 × 6–10
Leg Press
Quads
4 × 6–10
Lying Leg Curl
Hamstrings
3 × 10–12
Standing Calf Raise
Calves
3 × 10–12
Cable Crunch
Core
3 × 10–12
03Upper B
Barbell Bench Press
Chest
4 × 6–10
Barbell Row
Back
4 × 6–10
Incline Barbell Press
Upper chest
4 × 6–10
Lat Pulldown
Lats
4 × 6–10
Cable Lateral Raise
Side delts
3 × 10–12
Barbell Curl
Biceps
3 × 10–12
04Lower B
Back Squat
Quads
4 × 6–10
Romanian Deadlift
Hamstrings / glutes
4 × 6–10
Leg Press
Quads
4 × 6–10
Lying Leg Curl
Hamstrings
3 × 10–12
Standing Calf Raise
Calves
3 × 10–12
Cable Crunch
Core
3 × 10–12

How the 12 weeks work.

  • Each week, beat last week — one more rep, or a little more weight.
  • When you hit the top of the rep range on every set, add weight next session and drop back to the bottom of the range.
  • Keep 1–2 reps in the tank on most sets. Save the all-out efforts for your top set.
  • Weeks 6 and 12 are deloads — same moves, lighter loads, to let growth catch up.
  • Twelve weeks is one Block. At the end, you'll have the numbers to prove it.

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