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Upper-lower 4 days
AUTOPLAY
General
Beginner
Machine strength
Plan Details
The Upper-lower 4 days routine by Mauwesome is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
A 4 days per week plan to build muscle for beginners. A balanced split training that mixes heavy compound exercises, machines, cables and incorporate 3 second negatives. Duration 10 weeks. Time per workout 45-60 minutes.
Routine detail
Mon
Upper body workout
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Tue
Lower body workout
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Wed
Rest day
Est. 0 min
0 exercises
This day is empty
Thu
Upper body
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Machine Seated Tricep Dip
3 Sets x 12 Reps
Fri
Lower body
Est. 0 min
8 exercises
Machine Leg Press
3 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Hack Squat
3 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Plank
3 Sets
Back Hyperextension
3 Sets x 12 Reps
