Upper
- Bench press3 × 6–8
- Lat pulldown3 × 8–10
- Overhead press3 × 8–10
- Cable row3 × 8–12
Workout plans / Upper Lower Workout
4 days / week · Intermediate
Upper Lower Workout
Two upper and two lower sessions balance training frequency, recovery, and exercise variety.
Open HardaWhere this routine fits
The split separates upper- and lower-body sessions while giving each two weekly exposures. It suits someone who can maintain four training days and recover from the chosen workload. Reduce sets or frequency if the full template is more than you can repeat comfortably.
An example training week
An example four-day week is Upper on Monday, Lower on Tuesday, recovery on Wednesday, Upper on Thursday, and Lower on Friday. The weekend provides additional recovery. These two templates repeat; a second weekly exposure does not require heavier loads.
Exercises, sets, and rep targets
These are working-set targets, separate from warm-ups. Use a manageable load and keep some good repetitions in reserve rather than forcing every set to failure. Unilateral rep targets apply to each side.
Lower
- Back squat3 × 5–8
- Romanian deadlift3 × 6–10
- Leg curl3 × 10–15
- Calf raise3 × 10–15
Warm up and use enough rest
Start with a general warm-up and lighter practice sets for the first demanding lift. As a starting point, allow around 2–3 minutes between demanding compound sets and 1–2 minutes for smaller accessories. Take longer when needed to keep technique and performance controlled.
Progress through repeatable reps
Log the actual reps for every set. Within a suitable rep range, build controlled reps before considering the smallest practical load increase. Keep the equipment, range, and effort comparable; a heavier number with a different technique is a different record.
Adapt the exercise choices
Keep the main movement slots steady before adding variety. A row machine can replace the row slot, while a leg press can be an alternative squat pattern. Adapt around equipment and comfort; these choices change the exercise, so start a separate log entry for the new variation.
Save the plan, record the result
Build the routine in Harda, or bring an existing plan through workout import. During the session, record the load and reps you complete, with previous results nearby. Review several comparable sessions before changing the whole program.