4-Day Split

Upper / Lower · Strength & Size
Gym · Beginner–Intermediate
45–60 min / session
Upper A
Lower A
Upper B
Lower B
Schedule
Default
Machine Only
Session progress 0/7
Upper A · Strength Focus
Default
Machine Only
Session progress 0/6
Lower A · Strength Focus (Knee-Friendly)
Default
Machine Only
Session progress 0/7
Upper B · Volume Focus
Default
Machine Only
Session progress 0/6
Lower B · Volume Focus (Knee-Friendly)
Weekly Layout
Mon
Upper A
Tue
Lower A
Wed
Rest
Thu
Upper B
Fri
Lower B
Sat
Rest
Sun
Rest
Default vs Machine Only: "Default" shows the balanced version of the plan. "Machine Only" swaps every free-weight move for its closest machine equivalent.
Photos: Real reference photos (public-domain, from the free-exercise-db dataset) live in images/ and load per exercise — tap (i) to see them.
Knee note: Lower A/B are built around hip-hinge and glute-focused moves to keep load off the knee joint. Stop and swap out anything that causes pain; a physical therapist can help pinpoint the cause.
Profile
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