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Upper-Lower 4 Day Split
Welcome to the Lower-Upper Workout Plan (4-day split) — a carefully designed, machine-focused hypertrophy program built to help you maximize muscle growth efficiently and safely. Whether you’re a beginner aiming for solid foundations or an intermediate trainee looking to push your limits, this plan offers progressive, science-based training that grows with you.
Over the course of each week, you will alternate between lower and upper body workouts, focusing on key muscle groups with effective, fundamental exercises using machines. Every session emphasizes controlled movement, proper technique, and muscle tension, ensuring optimal hypertrophy results. Rest days aren’t just for recovery—they include valuable lifestyle and mobility guidance to boost your health, support regeneration, and keep you progressing steadily.
This 4-day split is structured to fit your schedule and deliver real, measurable gains while prioritizing your overall well-being. Get ready for a training experience that is challenging, rewarding, and designed to help you reach your fitness goals with confidence.
Let’s get started and transform your training journey together!
Plan – Week 01
Day 1 – Lower Body (Focus: Quads and Glutes)
This session targets the quadriceps and gluteus maximus.
1. Seated Leg Curl
- 4 sets x 12–15 reps
- Tip: Don’t use momentum. Pause for 1 second at the bottom (full contraction).
- Focus: Keep hips firmly pressed against the pad and control the eccentric phase (as the weight returns).
- Substitute: Lying Leg Curl (if preferred)
2. Leg Extension
- 4x12–15
- Tip: Pause at the top for 1 second to squeeze the quads.
- Focus: Don’t swing. Keep your back flat against the seat.
- Substitute: Goblet Squats (for more compound variation)
3. Leg Press
- 4x10–12
- Tip: Keep knees aligned with feet; don’t lock out at the top.
- Focus: Don’t let knees cave in or roll inward.
- Substitute: Hack Squat Machine
4. Hip Thrust Machine
- 4x12–15
- Tip: Hold the top position for 1–2 seconds to maximize glute engagement.
- Focus: Move from the hips, not the lower back.
- Substitute: Cable Glute Kickbacks
5. Standing Calf Raise Machine
- 4x15–20
- Tip: Full stretch at the bottom, pause and squeeze at the top.
- Focus: Controlled tempo, avoid bouncing.
- Substitute: Seated Calf Raise Machine
Day 2 – Upper Body (Focus: Chest, Back, Shoulders)
1. Machine Chest Press
- 4x10–12
- Tip: Don’t fully extend elbows; keep tension on the chest.
- Focus: Keep shoulders back and avoid pushing from the front delts.
- Substitute: Dumbbell Bench Press (for later progression)
2. Lat Pulldown (To Chest)
- 4x10–12
- Tip: Pull bar to the upper chest, not behind the neck.
- Focus: Elbows should travel down and back, not forward.
- Substitute: Seated Row Machine
3. Machine Shoulder Press
- 4x10–12
- Tip: Don’t lock out the elbows; maintain deltoid tension.
- Focus: Avoid shrugging shoulders up during the press.
- Substitute: Dumbbell Shoulder Press (progression)
4. Lateral Raise Machine
- 4x12–15
- Tip: Keep wrists neutral, elbows slightly bent.
- Focus: Don’t swing the weight—control the lift and descent.
5. Cable Crunch
- 4x15–20
- Tip: Initiate with your abs, not your arms or hips.
- Focus: Keep hips locked, spine flexes to contract the abs.
Day 3 – Rest Day (Recovery Day)
Recovery & Lifestyle Tips:
- Sleep: Minimum 7–8 hours per night. Quality sleep boosts muscle growth and hormone function.
- Protein Intake: Aim for 1.6–2.2 g of protein per kg of body weight daily. Include high-quality protein sources in every meal (e.g., eggs, lean meat, cottage cheese, protein shakes).
- Walking: 30–60 minutes of walking (preferably outdoors) to improve blood flow and reduce stress.
- Mobility: 10–15 minutes of stretching or mobility work (hips, shoulders, ankles) to improve performance and reduce stiffness.
Day 4 – Lower Body (Focus: Hamstrings and Glutes)
1. Hip Thrust Machine
- 4x12
- Tip: Squeeze glutes hard at the top; hold for a second.
- Focus: Keep motion controlled, spine neutral.
- Substitute: Dumbbell Glute Bridges
2. Lying Leg Curl
- 4x12–15
- Tip: Focus on the eccentric phase. Lower slowly.
- Focus: Keep hips down and chest pressed into the pad.
3. Hack Squat Machine
- 4x8–10
- Tip: Squat deep, but keep knees tracking over feet.
- Focus: Don’t let the lower back round; push through the heels.
4. Cable Glute Kickback
- 4x15–20
- Tip: Don’t swing the leg—use glute isolation and control.
- Focus: Keep core stable; avoid hip rotation.
5. Seated Calf Raise Machine
- 4x15–20
- Tip: Slow and controlled reps, full stretch and contraction.
- Focus: Don’t rush the movement.
Day 5 – Upper Body (Focus: Arms and Back)
1. Machine Bicep Curl
- 4x12–15
- Tip: Keep elbows fixed in place; no swinging.
- Focus: Lower the weight slowly under control.
2. Cable Tricep Pushdown
- 4x12–15
- Tip: Extend only at the elbows; keep upper arms still.
- Focus: Avoid leaning too far forward or using momentum.
3. Machine Row
- 4x10–12
- Tip: Squeeze shoulder blades together at the end of each rep.
- Focus: Don’t let shoulders roll forward.
4. Pec Deck Fly (Chest Fly Machine)
- 4x12–15
- Tip: Keep elbows slightly bent and fixed; avoid locking out.
- Focus: Isolate chest, don’t push with shoulders.
5. Machine Ab Crunch
- 4x15–20
- Tip: Crunch from your abs, not your neck or arms.
- Focus: Control the full range of motion.
Day 6 – Active Recovery
Recommended Activities:
- 30–60 min brisk walking
- 10 min light mobility drills (hips, shoulders, ankles)
- Foam rolling: quads, hamstrings, glutes, upper back
- 5–10 min deep belly breathing to activate parasympathetic nervous system
Day 7 – Full Rest
This is a full recovery day. No structured physical activity is recommended.
Suggested Routine:
- Whole-food, protein-rich meals
- At least 2 liters of water intake
- Light stretching or passive mobility
- Mental rest: digital detox, nature walks, reading, journaling or meditation
Plan – Week 02
Day 1 – Lower Body (Focus: Quads and Glutes)
1. Leg Press Machine
- 5x10-12
- Tip: 3-second eccentric (lowering) phase.
- Watch for: Knees tracking over feet, heels flat on the platform.
2. Leg Extension Machine
- 4x12-15
- Tip: Hold the last rep at the top for 3 seconds.
- Watch for: Avoid using momentum, isolate the quads.
3. Hip Thrust Machine
- 4x12-15
- Tip: Squeeze and hold at the top for 2 seconds.
- Watch for: Lift from the glutes, not from the lower back.
4. Lying Leg Curl Machine
- 4x12
- Tip: Slow lowering phase – 3 seconds.
- Watch for: Keep hips down and don’t arch your back.
5. Standing Calf Raise Machine
- 5x15-20
- Tip: Full range – stretch at the bottom, contract at the top.
- Progression: Try single-leg version with lighter weight.
Day 2 – Upper Body (Focus: Chest, Back, Shoulders)
1. Chest Press Machine
- 4x10-12 + dropset on the final set
- Tip: Lower slowly (3 seconds) and avoid locking out elbows.
- Watch for: Chest up, shoulders retracted and down.
2. Assisted Pull-Up Machine or Lat Pulldown
- 4x10
- Tip: Pull towards the chest, not behind the neck.
- Variation: Switch between wide grip and neutral grip.
3. Shoulder Press Machine
- 4x10-12
- Tip: Stay upright with a braced core, slow movement.
- Watch for: Don't lower the handles below your ears.
4. Lateral Raise Machine
- 4x12-15
- Superset: Immediately follow with 10 dumbbell lateral raises.
- Watch for: Keep wrists below elbows, no swinging.
5. Machine Ab Crunch
- 4x15-20
- Tip: Exhale during crunch, focus on abdominal contraction.
- Watch for: Don’t pull with arms, only with your core.
Day 3 – Rest Day (Active Recovery)
Recommended activity:
- 30–45 minutes of walking (preferably in nature)
- 10–15 minutes of mobility work: hips, ankles, shoulders
- Foam rolling: quadriceps, glutes, scapula area, lats
Lifestyle optimization:
- Sleep: At least 7–8 hours. Avoid screens 1 hour before bed.
- Nutrition: 3–4 solid, protein-rich meals. Include vegetables with every meal.
- Stress management: Breathing exercises, short meditation, digital detox – essential for muscle growth too.
Day 4 – Lower Body (Focus: Glutes and Hamstrings)
1. Hip Thrust Machine
- 5x10-12
- Tip: Slow descent (3 seconds), hold for 2 seconds at top.
- Progression: Add resistance bands for extra load.
2. Adductor Machine (Inner Thigh)
- 4x15-20
- Tip: Stay upright, don’t lean back.
- Watch for: Avoid momentum, control the movement.
3. Hack Squat Machine
- 4x10
- Tip: Go deep, but don’t bounce at the bottom.
- Watch for: Knees track in line with toes, not forward.
4. Cable Glute Kickback
- 3x15-20/leg
- Tip: Slow, controlled reps – no swinging.
- Watch for: Keep hips level throughout the movement.
5. Seated Calf Raise Machine
- 5x20
- Tip: Pause at the top to fully activate the calves.
Day 5 – Upper Body (Focus: Arms and Back)
1. Machine Bicep Curl
- 4x12-15
- Tip: Squeeze at the top for 1–2 seconds.
- Watch for: Keep elbows stable, avoid swinging.
2. Cable Tricep Pushdown (Bar or Rope)
- 4x12-15
- Tip: Pause at the bottom, return slowly.
- Watch for: Keep shoulders still, move only at the elbows.
3. Machine Row
- 4x10-12
- Tip: Retract shoulder blades on each pull, hold for 1 second.
- Watch for: Pull to your waist, not your neck.
4. Pec Deck / Chest Fly Machine
- 4x12-15
- Tip: Use a wide, controlled arc, avoid locking elbows.
- Watch for: Focus on squeezing the chest, not pushing with arms.
5. Oblique Side Crunch Machine (if available)
- 3x15-20 per side
- Tip: Controlled, focused movement – avoid momentum.
Day 6 – Mobility + Stress Management
- Recommended activity:
- 30–40 minutes of light walking
- 10 minutes full-body mobility
- 5–10 minutes of foam rolling, especially hips and shoulders
- Mental & lifestyle recovery:
- Journaling (e.g., tracking progress or gratitude)
- 15–20 minutes of reading, digital detox
- 3 meals + 1 high-protein snack (e.g., cottage cheese or protein shake)
Day 7 – Full Rest Day
This day is purely for passive recovery.
Recommendations:
- Sleep: A nap during the day can also aid recovery.
- Nutrition: Stay high in protein and fiber.
- Mental recharge: Family time, nature, or mindful downtime.
- Next week prep: Meal prepping, review workouts, reset goals
Plan – Week 03
Day 1 – Lower Body (Quadriceps & Glutes Focus)
1. Hack Squat Machine
- 5x10
- Tip: Use a 3-second eccentric (lowering) phase + 1-second pause at the bottom
- Attention: Keep your back flat and knees in line with your toes
2. Leg Extension Machine
- 4x12–15 + 1 dropset
- Tip: Hold the top contraction for 5 seconds on the last rep
- Substitute: Bodyweight sissy squats if the machine isn’t available
3. Hip Thrust Machine
- 4x12
- Tip: Avoid full lockout to maintain tension on the glutes
- Variation: Add resistance band around knees for extra glute activation
4. Lying Leg Curl Machine
- 4x10–12
- Pre-exhaustion: Start with 2 warm-up sets using slow tempo
- Attention: Avoid lifting your hips off the pad
5. Standing Calf Raise Machine
- 6x20
- Tip: Hold at the top for 2 seconds, controlled stretch at the bottom
- Variation: Perform last 2 sets single-leg for balance and strength
Day 2 – Upper Body (Chest, Back, Shoulders Focus)
1. Chest Press Machine
- 5x10
- Tip: 3-second eccentric, controlled press
- Pre-exhaustion: Do Pec Deck Machine 2x15 before to activate the pecs
2. Assisted Pull-Ups or Wide-Grip Lat Pulldown
- 4x8–10
- Tip: Pause at the top for 1 second to improve back engagement
- Variation: Alternate grips weekly (wide, narrow, neutral)
3. Shoulder Press Machine
- 4x10
- Tip: Keep core engaged by narrowing your stance
- Attention: Do not lower the handles below ear level
4. Lateral Raise Machine + Dumbbell Lateral Raise (Superset)
- 3 supersets (12 reps + 10 reps)
- Tip: Use slow, controlled motion with pause at the top on both exercises
5. Machine Ab Crunch
- 4x20
- Tip: Fully exhale at the top of each rep for stronger core engagement
- Substitute: Cable crunch or stability ball crunch
Day 3 – Rest Day (Active Recovery + Mobility)
Recommended activities:
- 45–60 minutes walking, preferably in nature
- 15–20 minutes mobility work: focus on hips, shoulders, ankles
- Foam rolling: quads, glutes, mid-back
Lifestyle tips:
- Sleep: Aim for 7–8 hours minimum
- Nutrition: Prioritize protein and consume at least 3 servings of vegetables
- Mental health: Try 5–10 minutes of breathwork or a digital detox session
Day 4 – Lower Body (Glutes & Hamstring Focus)
1. Hip Thrust Machine
- 5x10–12 with top hold
- Tip: Pause at peak contraction for 2–3 seconds to maximize glute tension
2. Smith Machine Squats
- 4x10
- Tip: Focus on pushing hips back to activate glutes
- Attention: Avoid bouncing at the bottom
3. Adductor Machine
- 4x15–20
- Tip: Maintain upright posture for optimal muscle targeting
- Variation: Use resistance bands around knees if machine isn’t available
4. Cable Glute Kickback
- 4x15–20/leg
- Tip: Control both phases, avoid arching the back
- Substitute: Quadruped band kickbacks
5. Seated Calf Raise
- 5x20
- Tip: Stretch fully at the bottom and squeeze hard at the top
- Attention: Don’t rush the movement – slow tempo works best
Day 5 – Upper Body (Arms & Back Focus)
1. Machine Bicep Curl
- 5x12–15
- Tip: 3-second eccentric phase for muscle control
- Attention: Keep elbows stable and avoid swinging
2. Cable Tricep Pushdown
- 5x12–15
- Tip: Keep shoulders down and elbows locked to the side
3. Seated Row Machine
- 4x10–12
- Tip: Squeeze shoulder blades together on every rep
- Variation: Use a V-bar for variety
4. Pec Deck Fly Machine
- 4x12–15
- Tip: Full range of motion with slow, controlled movement
- Pre-exhaustion: Add 5 pulse reps at the end of each set
5. Oblique Side Crunch Machine
- 3x20/side
- Tip: Avoid jerking — keep it smooth and focused on the obliques
Day 6 – Mobility + Stress Relief
Recommended plan:
- 30–40 minutes light walk
- 10–15 minutes mobility work focusing on hips and shoulders
- Foam rolling: chest, lats, hamstrings
Mental & lifestyle optimization:
- Track progress in a workout journal
- Read for 15 minutes in a calm environment
- Protein-rich bedtime snack: cottage cheese, protein pudding, or shake
Day 7 – Full Rest Day
Goal: Deep recovery and reset
- No intense physical activity
- Focus on internal balance and readiness for next week
Recommendations:
- Sleep longer or take a short nap
- Nutrition: Maintain high protein and fiber intake
- Mental recharge: Nature time, family time, digital detox
- Prep: Grocery shopping, meal prep, review workout schedule
Plan – Week 04
Day 1 – Lower Body (Quadriceps & Glutes Focus)
1. Hack Squat Machine
- 5x10 (4-second slow eccentric + 2-second pause at the bottom)
- Tip: Keep a tight core, controlled descent, avoid bouncing
- Attention: Heels should not lift off the platform
2. Leg Press Machine
- 4x12 (wide stance, glute-dominant variation)
- Tip: Do not fully lock out knees, keep muscle tension
- Variation: Narrow stance to emphasize quads
3. Leg Extension Machine
- 4x15 + 1 drop set + 10 isometric reps at the end (2-second hold at top)
- Tip: Full range of motion, squeeze at the top
- Substitute: TRX quad extension (advanced option)
4. Lying Leg Curl Machine
- 4x10–12
- Tip: Emphasize slow eccentric, 3–4 seconds lowering phase
- Attention: Keep hips down, do not lift pelvis
5. Standing Calf Raise Machine
- 6x15–20 (1-second pause at top and bottom)
- Tip: Focus on conscious contraction, no bouncing
- Variation: Single-leg calf raise at the end
Day 2 – Upper Body (Chest, Back, Shoulder Dominance)
1. Chest Press Machine
- 5x8–10
- Tip: 3-second eccentric + 1-second pause at bottom
- Pre-fatigue: 2x15 Pec Deck before sets
2. Wide-Grip Lat Pulldown
- 4x10–12
- Tip: 2-second pause at the top, maximum back contraction
- Attention: Pull with back muscles, not arms
3. Shoulder Press Machine
- 4x10
- Tip: Keep elbows below shoulder level, don’t lower bar too far
- Variation: Alternate neutral and wide grips weekly
4. Lateral Raise Machine + Dumbbell Lateral Raise (Superset)
- 3 rounds (15 + 10 reps)
- Tip: Squeeze at peak, controlled lowering
- Attention: Avoid swinging, lead with elbows
5. Machine Ab Crunch
- 4x20
- Tip: Exhale fully at peak contraction
- Substitute: Cable crunch or fitball crunch
Day 3 – Rest Day (Mobility & Recovery)
Recommended activities:
- 45–60 minutes walking (preferably outdoors)
- 20 minutes mobility: hips, ankles, scapula focus
- Foam rolling: quads, glutes, mid-back
Lifestyle tips:
- Sleep: Aim for 8+ hours
- Nutrition: High protein intake, fiber with every meal
- Stress management: 1-hour digital detox, 5 minutes mindful breathing
Day 4 – Lower Body (Glutes & Hamstrings Focus)
1. Hip Thrust Machine
- 5x10–12 (2-second hold at top of each rep)
- Tip: Lower the weight slowly, do not drop
- Attention: Chin towards chest, avoid lumbar overextension
2. Smith Machine Squat
- 4x10–12
- Tip: Weight should stay under heels, hips back
- Variation: Brief pause at bottom each rep
3. Adductor Machine
- 4x20 (short rests)
- Tip: Squeeze hard for 1–2 seconds at end range
- Variation: Add resistance band for more tension
4. Cable Glute Kickback
- 4x15–20 per leg
- Tip: Hold top position, avoid using lower back
- Attention: Controlled movement, press heel back, no swinging
5. Seated Calf Raise
- 5x20
- Tip: 3 seconds down, 2 seconds up – focused contraction
- Attention: Work calves, not thighs
Day 5 – Upper Body (Arms & Back Focus)
1. Machine Bicep Curl
- 5x12–15 (slow and controlled)
- Tip: Keep elbows fixed, no swinging
- Attention: Shoulders stay relaxed
2. Cable Tricep Pushdown
- 5x12–15
- Tip: Squeeze triceps fully at end of each rep
- Variation: Straight bar or rope attachment
3. Seated Row Machine
- 4x10–12
- Tip: Focus on scapular retraction, not just pulling
- Attention: Avoid leaning back excessively
4. Triset:
- Lateral Raise Machine – 15 reps
- Reverse Pec Deck (rear delts) – 15 reps
- Cable Face Pull – 15 reps
- 3 rounds with no rest
- Tip: Shoulder health, muscle balance, posture improvement
5. Oblique Side Crunch Machine
- 3x20 per side
- Tip: Focus on torso rotation, avoid momentum
Day 6 – Mobility & Lifestyle Optimization
Recommended program:
- 30–40 minutes walking
- 20 minutes mobility: hip openers, shoulder mobility
- SMR: scapula, spine, hamstrings
Mental & lifestyle advice:
- Meditation or guided relaxation
- Journaling: progress, workouts, mood
- Protein-rich evening snack: cottage cheese, protein pudding, casein shake
Day 7 – Full Rest Day
Goal: Deep regeneration
- No intense physical activity
- Mental and physical recovery
Recommendations:
- Longer sleep, relaxing day
- Quality food with high protein intake
- Mental break: nature, family time, self-reflection
- Prepare for next week: grocery shopping, meal prep, update workout log