4-Day Upper/Lower
4-week beginner training plan with 4 sessions per week ~41 min each. Start your first session free in Hypro.
beginner
4weeks
4×per week
~41min
Improve StrengthGain MuscleBody RecompositionStrengthMuscle Building
The Upper/Lower split is one of the most effective and sustainable ways to train. By dividing your workouts into upper-body and lower-body sessions, you can train each major muscle group twice per week while maintaining an ideal balance of intensity, recovery, and progressive overload. Whether your goal is building muscle, gaining strength, or improving body composition, this split provides a smart and proven foundation for long-term progress.
Week 1 · 4 sessions
