4-Day Beginner Upper/Lower Split Strength Training Program
4-day beginner upper/lower split strength training program
Start each workout with a dynamic warm up (it should only take about 5-7 minutes). Perform grouped exercises as supersets (so do 1A then rest for 30 seconds, then do 2A and rest for 30 seconds, then go back to 1A, then 2A until all three sets are done), resting for the indicated time in between each set. Where “3 sec negative” is listed in the notes, slowly lower the weight for a count of 3 seconds during the lowering, or eccentric, phase of the exercise. Finish with a few stretches. The whole workout should take about 40-50 minutes.
Workout 1: Monday, upper-body strength/muscleEXERCISES / SETS / REPS / WEIGHT / REST TIME / NOTES
1A) Push-up / 3 / 8 / BW / 30 secs
2A) Single-arm cable row / 3 / 8 / Moderate / 30 secs
3B) Overhead dumbbell press / 3 / 10 / Moderate / 30 secs / Can do seated
4B) V bar lat pull down / 2 / 12 / Light / 30 secs / 3 sec negative
5C) Dumbbell chest fly / 2 / 12 / Light / 30 secs / 3 sec negative
6C) Side lateral raise / 2 / 12 / Light / 30 secs / 3 sec negative
7D) Cable tricep push down / 3 / 8 / Moderate / 30 secs
8D) Dumbbell bicep curls / 3 / 8 / Moderate / 30 secs
Workout 2: Tuesday, lower-body and abs, strength/muscle
EXERCISES / SETS / REPS / WEIGHT / REST TIME / NOTES
1A) Goblet squat / 3 / 10 / Moderate / 30 secs
2A) Dumbbell split squat / 3 / 10 / Moderate / 30 secs
3B) Barbell Romanian deadlift / 3 / 8 / Heavy / 60 secs / Can use dumbbells instead
4B) Machine leg extensions / 2 / 8 / Moderate / 30 secs / 3 sec negative
5C) Calf raise / 2 / 15 / Moderate / 30 secs / Can do standing on step w/ dumbbells instead.Perform 3 sec negative.
6C) Hamstring curls / 2 / 10 / BW / 30 secs / 3 sec negative
7D) Reverse crunch / 3 / 15 / BW / 30 secs
8D) Plank / 3 / 30secs / BW / 30 secs
Workout 3: Thursday, upper body and abs, muscle
EXERCISES / SETS / REPS / WEIGHT / REST TIME / NOTES
1A) Bent over dumbbell rows / 3 / 10 / Moderate / 30 secs
2A) Incline dumbbell bench press / 3 / 10 / Moderate / 30 secs
3B) Barbell bench press / 3 / 10 / Moderate / 30 secs / Can use dumbbells instead
4B) Lat pull down or pull up / 2 / 8 / Heavy / 60 secs
5C) Dumbbell shoulder press, seated / 2 / 8 / Heavy / 60 secs / 3 sec negative
6C) Dumbbell lateral raises / 3 / 12 / Light / 30 secs / 3 sec negative
7D) Tricepextension / 3 / 12 / Light / 30 secs / 3 sec negative
8D) Incline dumbbell curls / 3 / 12 / Light / 30 secs / 3 sec negative
Workout 4: Friday, lower body, abs, muscle
EXERCISES / SETS / REPS / WEIGHT / REST TIME / NOTES
Leg press or barbell squat / 3 / 8 / Heavy / 60 secs
Backwards lunge w/ dumbbells / 3 / 8 / Moderate / 30 secs
Single-leg glute bridge / 3 / 10 / BW / 30 secs / Do 10 on one side then switch
Back extensions / 3 / 10 / Light / 30 secs / Hold a weight plate
Single-leg standing calf raises on a step / 2 / 12 / BW / 30 secs / 3 sec negative
Seated leg curls / 2 / 10 / Moderate / 30 secs
Superman / 3 / 20 / BW / 30 secs / Do 10 each side alternating
Side plank / 3 / 30 secs / BW / 30 secs / Hold for 30 secs each side
REMEMBER: This is only a sample program that I’m currently using based on my fitness level – it works for me but may not be suitable for you. Please consult with your doctor before attempting any exercise program, especially if you have a medical condition.