Gym AI

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Upper / lower workout split

A 4-day upper/lower program template for strength and muscle — free guide from Gym AI.

Upper/Lower is ideal when you train 3–4 days per week. You hit each muscle about twice weekly with enough recovery between similar sessions.

Upper A

Press + pull strength

  • Bench 4×5
  • Row 4×6
  • Overhead press 3×8
  • Pulldown 3×10

Lower A

Squat emphasis

  • Squat 4×5
  • RDL 3×8
  • Leg press 3×10
  • Core

Upper B

Volume upper

  • Incline press
  • Chest-supported row
  • Laterals
  • Arms

Lower B

Hinge emphasis

  • Deadlift or trap bar
  • Front squat / hack
  • Hamstring curl
  • Calves

FAQ

Best for busy schedules?

Yes — four focused sessions cover most goals without living in the gym.

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Estimates only — not medical advice. Results vary with technique, sleep, and nutrition.