8 weeks 4 sessions/week
SplitBalancedGym
About This Plan
An eight-week classic Upper/Lower split trained four days per week (Mon/Tue/Thu/Fri) with Wednesday and weekends as rest days, keeping every session under 60 minutes. Upper A (Monday) emphasizes horizontal pressing: barbell bench press 4x6-8, seated cable row 4x8-10, dumbbell shoulder press 3x10, EZ-bar curl 3x10, and overhead tricep extension 3x12. Upper B (Thursday) emphasizes vertical pulling: weighted pull-ups 4x6-8, incline dumbbell press 4x8-10, lateral raises 3x12, hammer curls 3x10, and rope pushdowns 3x12. Lower A (Tuesday) is quad-dominant: back squat 4x6-8, leg press 3x10, walking lunges 3x12 per leg, leg curl 3x10, and standing calf raises 4x12. Lower B (Friday) is hip-dominant: conventional deadlift 4x5, Bulgarian split squat 3x10, hip thrust 3x10, Nordic hamstring curl 3x8, and seated calf raise 4x15. Weight increases 2.5 lbs per week on upper compounds and 5 lbs on lower compounds, with a deload in week four and week eight. Push-to-pull volume is balanced at a 1:1 ratio to protect shoulder health.
What You'll Get
- Structured 8 weeks training program
- 4 workouts per week with rest days
- Progressive overload and periodization built in
- Exercise demonstrations and form cues
- Warm-up and cool-down routines
