Upper-Lower 4 Day Split

Day 1 – Lower Body (Focus: Quads and Glutes)

This session targets the quadriceps and gluteus maximus.

1. Seated Leg Curl

• 4 sets x 12–15 reps
• Tip: Don’t use momentum. Pause for 1 second at the bottom (full contraction).
• Focus: Keep hips firmly pressed against the pad and control the eccentric phase (as the weight returns).
• Substitute: Lying Leg Curl (if preferred)

2. Leg Extension

• 4x12–15
• Tip: Pause at the top for 1 second to squeeze the quads.
• Focus: Don’t swing. Keep your back flat against the seat.
• Substitute: Goblet Squats (for more compound variation)

3. Leg Press

• 4x10–12
• Tip: Keep knees aligned with feet; don’t lock out at the top.
• Focus: Don’t let knees cave in or roll inward.
• Substitute: Hack Squat Machine

4. Hip Thrust Machine

• 4x12–15
• Tip: Hold the top position for 1–2 seconds to maximize glute engagement.
• Focus: Move from the hips, not the lower back.
• Substitute: Cable Glute Kickbacks

5. Standing Calf Raise Machine

• 4x15–20
• Tip: Full stretch at the bottom, pause and squeeze at the top.
• Focus: Controlled tempo, avoid bouncing.
• Substitute: Seated Calf Raise Machine

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Day 2 – Upper Body (Focus: Chest, Back, Shoulders)

1. Machine Chest Press

• 4x10–12
• Tip: Don’t fully extend elbows; keep tension on the chest.
• Focus: Keep shoulders back and avoid pushing from the front delts.
• Substitute: Dumbbell Bench Press (for later progression)

2. Lat Pulldown (To Chest)

• 4x10–12
• Tip: Pull bar to the upper chest, not behind the neck.
• Focus: Elbows should travel down and back, not forward.
• Substitute: Seated Row Machine

3. Machine Shoulder Press

• 4x10–12
• Tip: Don’t lock out the elbows; maintain deltoid tension.
• Focus: Avoid shrugging shoulders up during the press.
• Substitute: Dumbbell Shoulder Press (progression)

4. Lateral Raise Machine

• 4x12–15
• Tip: Keep wrists neutral, elbows slightly bent.
• Focus: Don’t swing the weight—control the lift and descent.

5. Cable Crunch

• 4x15–20
• Tip: Initiate with your abs, not your arms or hips.
• Focus: Keep hips locked, spine flexes to contract the abs.

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Day 3 – Rest Day (Recovery Day)

Recovery & Lifestyle Tips:

• Sleep: Minimum 7–8 hours per night. Quality sleep boosts muscle growth and hormone function.
• Protein Intake: Aim for 1.6–2.2 g of protein per kg of body weight daily. Include high-quality protein sources in every meal (e.g., eggs, lean meat, cottage cheese, protein shakes).
• Walking: 30–60 minutes of walking (preferably outdoors) to improve blood flow and reduce stress.
• Mobility: 10–15 minutes of stretching or mobility work (hips, shoulders, ankles) to improve performance and reduce stiffness.

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Day 4 – Lower Body (Focus: Hamstrings and Glutes)

1. Hip Thrust Machine

• 4x12
• Tip: Squeeze glutes hard at the top; hold for a second.
• Focus: Keep motion controlled, spine neutral.
• Substitute: Dumbbell Glute Bridges

2. Lying Leg Curl

• 4x12–15
• Tip: Focus on the eccentric phase. Lower slowly.
• Focus: Keep hips down and chest pressed into the pad.

3. Hack Squat Machine

• 4x8–10
• Tip: Squat deep, but keep knees tracking over feet.
• Focus: Don’t let the lower back round; push through the heels.

4. Cable Glute Kickback

• 4x15–20
• Tip: Don’t swing the leg—use glute isolation and control.
• Focus: Keep core stable; avoid hip rotation.

5. Seated Calf Raise Machine

• 4x15–20
• Tip: Slow and controlled reps, full stretch and contraction.
• Focus: Don’t rush the movement.

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Day 5 – Upper Body (Focus: Arms and Back)

1. Machine Bicep Curl

• 4x12–15
• Tip: Keep elbows fixed in place; no swinging.
• Focus: Lower the weight slowly under control.

2. Cable Tricep Pushdown

• 4x12–15
• Tip: Extend only at the elbows; keep upper arms still.
• Focus: Avoid leaning too far forward or using momentum.

3. Machine Row

• 4x10–12
• Tip: Squeeze shoulder blades together at the end of each rep.
• Focus: Don’t let shoulders roll forward.

4. Pec Deck Fly (Chest Fly Machine)

• 4x12–15
• Tip: Keep elbows slightly bent and fixed; avoid locking out.
• Focus: Isolate chest, don’t push with shoulders.

5. Machine Ab Crunch

• 4x15–20
• Tip: Crunch from your abs, not your neck or arms.
• Focus: Control the full range of motion.

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Day 6 – Active Recovery

Recommended Activities:

• 30–60 min brisk walking
• 10 min light mobility drills (hips, shoulders, ankles)
• Foam rolling: quads, hamstrings, glutes, upper back
• 5–10 min deep belly breathing to activate parasympathetic nervous system

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Day 7 – Full Rest

This is a full recovery day. No structured physical activity is recommended.

Suggested Routine:

• Whole-food, protein-rich meals
• At least 2 liters of water intake
• Light stretching or passive mobility
• Mental rest: digital detox, nature walks, reading, journaling or meditation

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Day 1 – Lower Body (Focus: Quads and Glutes)

1. Leg Press Machine

• 5x10-12
• Tip: 3-second eccentric (lowering) phase.
• Watch for: Knees tracking over feet, heels flat on the platform.

2. Leg Extension Machine

• 4x12-15
• Tip: Hold the last rep at the top for 3 seconds.
• Watch for: Avoid using momentum, isolate the quads.

3. Hip Thrust Machine

• 4x12-15
• Tip: Squeeze and hold at the top for 2 seconds.
• Watch for: Lift from the glutes, not from the lower back.

4. Lying Leg Curl Machine

• 4x12
• Tip: Slow lowering phase – 3 seconds.
• Watch for: Keep hips down and don’t arch your back.

5. Standing Calf Raise Machine

• 5x15-20
• Tip: Full range – stretch at the bottom, contract at the top.
• Progression: Try single-leg version with lighter weight.

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Day 2 – Upper Body (Focus: Chest, Back, Shoulders)

1. Chest Press Machine

• 4x10-12 + dropset on the final set
• Tip: Lower slowly (3 seconds) and avoid locking out elbows.
• Watch for: Chest up, shoulders retracted and down.

2. Assisted Pull-Up Machine or Lat Pulldown

• 4x10
• Tip: Pull towards the chest, not behind the neck.
• Variation: Switch between wide grip and neutral grip.

3. Shoulder Press Machine

• 4x10-12
• Tip: Stay upright with a braced core, slow movement.
• Watch for: Don't lower the handles below your ears.

4. Lateral Raise Machine

• 4x12-15
• Superset: Immediately follow with 10 dumbbell lateral raises.
• Watch for: Keep wrists below elbows, no swinging.

5. Machine Ab Crunch

• 4x15-20
• Tip: Exhale during crunch, focus on abdominal contraction.
• Watch for: Don’t pull with arms, only with your core.

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Day 3 – Rest Day (Active Recovery)

Recommended activity:

• 30–45 minutes of walking (preferably in nature)
• 10–15 minutes of mobility work: hips, ankles, shoulders
• Foam rolling: quadriceps, glutes, scapula area, lats

Lifestyle optimization:

• Sleep: At least 7–8 hours. Avoid screens 1 hour before bed.
• Nutrition: 3–4 solid, protein-rich meals. Include vegetables with every meal.
• Stress management: Breathing exercises, short meditation, digital detox – essential for muscle growth too.

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Day 4 – Lower Body (Focus: Glutes and Hamstrings)

1. Hip Thrust Machine

• 5x10-12
• Tip: Slow descent (3 seconds), hold for 2 seconds at top.
• Progression: Add resistance bands for extra load.

2. Adductor Machine (Inner Thigh)

• 4x15-20
• Tip: Stay upright, don’t lean back.
• Watch for: Avoid momentum, control the movement.

3. Hack Squat Machine

• 4x10
• Tip: Go deep, but don’t bounce at the bottom.
• Watch for: Knees track in line with toes, not forward.

4. Cable Glute Kickback

• 3x15-20/leg
• Tip: Slow, controlled reps – no swinging.
• Watch for: Keep hips level throughout the movement.

5. Seated Calf Raise Machine

• 5x20
• Tip: Pause at the top to fully activate the calves.

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Day 5 – Upper Body (Focus: Arms and Back)

1. Machine Bicep Curl

• 4x12-15
• Tip: Squeeze at the top for 1–2 seconds.
• Watch for: Keep elbows stable, avoid swinging.

2. Cable Tricep Pushdown (Bar or Rope)

• 4x12-15
• Tip: Pause at the bottom, return slowly.
• Watch for: Keep shoulders still, move only at the elbows.

3. Machine Row

• 4x10-12
• Tip: Retract shoulder blades on each pull, hold for 1 second.
• Watch for: Pull to your waist, not your neck.

4. Pec Deck / Chest Fly Machine

• 4x12-15
• Tip: Use a wide, controlled arc, avoid locking elbows.
• Watch for: Focus on squeezing the chest, not pushing with arms.

5. Oblique Side Crunch Machine (if available)

• 3x15-20 per side
• Tip: Controlled, focused movement – avoid momentum.

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Day 6 – Mobility + Stress Management

• Recommended activity:
  • 30–40 minutes of light walking
  • 10 minutes full-body mobility
  • 5–10 minutes of foam rolling, especially hips and shoulders
• Mental & lifestyle recovery:
  • Journaling (e.g., tracking progress or gratitude)
  • 15–20 minutes of reading, digital detox
  • 3 meals + 1 high-protein snack (e.g., cottage cheese or protein shake)

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Day 7 – Full Rest Day

This day is purely for passive recovery.

Recommendations:

• Sleep: A nap during the day can also aid recovery.
• Nutrition: Stay high in protein and fiber.
• Mental recharge: Family time, nature, or mindful downtime.
• Next week prep: Meal prepping, review workouts, reset goals

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Day 1 – Lower Body (Quadriceps & Glutes Focus)

1. Hack Squat Machine

• 5x10
• Tip: Use a 3-second eccentric (lowering) phase + 1-second pause at the bottom
• Attention: Keep your back flat and knees in line with your toes

2. Leg Extension Machine

• 4x12–15 + 1 dropset
• Tip: Hold the top contraction for 5 seconds on the last rep
• Substitute: Bodyweight sissy squats if the machine isn’t available

3. Hip Thrust Machine

• 4x12
• Tip: Avoid full lockout to maintain tension on the glutes
• Variation: Add resistance band around knees for extra glute activation

4. Lying Leg Curl Machine

• 4x10–12
• Pre-exhaustion: Start with 2 warm-up sets using slow tempo
• Attention: Avoid lifting your hips off the pad

5. Standing Calf Raise Machine

• 6x20
• Tip: Hold at the top for 2 seconds, controlled stretch at the bottom
• Variation: Perform last 2 sets single-leg for balance and strength

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Day 2 – Upper Body (Chest, Back, Shoulders Focus)

1. Chest Press Machine

• 5x10
• Tip: 3-second eccentric, controlled press
• Pre-exhaustion: Do Pec Deck Machine 2x15 before to activate the pecs

2. Assisted Pull-Ups or Wide-Grip Lat Pulldown

• 4x8–10
• Tip: Pause at the top for 1 second to improve back engagement
• Variation: Alternate grips weekly (wide, narrow, neutral)

3. Shoulder Press Machine

• 4x10
• Tip: Keep core engaged by narrowing your stance
• Attention: Do not lower the handles below ear level

4. Lateral Raise Machine + Dumbbell Lateral Raise (Superset)

• 3 supersets (12 reps + 10 reps)
• Tip: Use slow, controlled motion with pause at the top on both exercises

5. Machine Ab Crunch

• 4x20
• Tip: Fully exhale at the top of each rep for stronger core engagement
• Substitute: Cable crunch or stability ball crunch

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Day 3 – Rest Day (Active Recovery + Mobility)

Recommended activities:

• 45–60 minutes walking, preferably in nature
• 15–20 minutes mobility work: focus on hips, shoulders, ankles
• Foam rolling: quads, glutes, mid-back

Lifestyle tips:

• Sleep: Aim for 7–8 hours minimum
• Nutrition: Prioritize protein and consume at least 3 servings of vegetables
• Mental health: Try 5–10 minutes of breathwork or a digital detox session

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Day 4 – Lower Body (Glutes & Hamstring Focus)

1. Hip Thrust Machine

• 5x10–12 with top hold
• Tip: Pause at peak contraction for 2–3 seconds to maximize glute tension

2. Smith Machine Squats

• 4x10
• Tip: Focus on pushing hips back to activate glutes
• Attention: Avoid bouncing at the bottom

3. Adductor Machine

• 4x15–20
• Tip: Maintain upright posture for optimal muscle targeting
• Variation: Use resistance bands around knees if machine isn’t available

4. Cable Glute Kickback

• 4x15–20/leg
• Tip: Control both phases, avoid arching the back
• Substitute: Quadruped band kickbacks

5. Seated Calf Raise

• 5x20
• Tip: Stretch fully at the bottom and squeeze hard at the top
• Attention: Don’t rush the movement – slow tempo works best

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Day 5 – Upper Body (Arms & Back Focus)

1. Machine Bicep Curl

• 5x12–15
• Tip: 3-second eccentric phase for muscle control
• Attention: Keep elbows stable and avoid swinging

2. Cable Tricep Pushdown

• 5x12–15
• Tip: Keep shoulders down and elbows locked to the side

3. Seated Row Machine

• 4x10–12
• Tip: Squeeze shoulder blades together on every rep
• Variation: Use a V-bar for variety

4. Pec Deck Fly Machine

• 4x12–15
• Tip: Full range of motion with slow, controlled movement
• Pre-exhaustion: Add 5 pulse reps at the end of each set

5. Oblique Side Crunch Machine

• 3x20/side
• Tip: Avoid jerking — keep it smooth and focused on the obliques

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Day 6 – Mobility + Stress Relief

Recommended plan:

• 30–40 minutes light walk
• 10–15 minutes mobility work focusing on hips and shoulders
• Foam rolling: chest, lats, hamstrings

Mental & lifestyle optimization:

• Track progress in a workout journal
• Read for 15 minutes in a calm environment
• Protein-rich bedtime snack: cottage cheese, protein pudding, or shake

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Day 7 – Full Rest Day

Goal: Deep recovery and reset

• No intense physical activity
• Focus on internal balance and readiness for next week

Recommendations:

• Sleep longer or take a short nap
• Nutrition: Maintain high protein and fiber intake
• Mental recharge: Nature time, family time, digital detox
• Prep: Grocery shopping, meal prep, review workout schedule

Day 1 – Lower Body (Quadriceps & Glutes Focus)

1. Hack Squat Machine

• 5x10 (4-second slow eccentric + 2-second pause at the bottom)
• Tip: Keep a tight core, controlled descent, avoid bouncing
• Attention: Heels should not lift off the platform

2. Leg Press Machine

• 4x12 (wide stance, glute-dominant variation)
• Tip: Do not fully lock out knees, keep muscle tension
• Variation: Narrow stance to emphasize quads

3. Leg Extension Machine

• 4x15 + 1 drop set + 10 isometric reps at the end (2-second hold at top)
• Tip: Full range of motion, squeeze at the top
• Substitute: TRX quad extension (advanced option)

4. Lying Leg Curl Machine

• 4x10–12
• Tip: Emphasize slow eccentric, 3–4 seconds lowering phase
• Attention: Keep hips down, do not lift pelvis

5. Standing Calf Raise Machine

• 6x15–20 (1-second pause at top and bottom)
• Tip: Focus on conscious contraction, no bouncing
• Variation: Single-leg calf raise at the end

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Day 2 – Upper Body (Chest, Back, Shoulder Dominance)

1. Chest Press Machine

• 5x8–10
• Tip: 3-second eccentric + 1-second pause at bottom
• Pre-fatigue: 2x15 Pec Deck before sets

2. Wide-Grip Lat Pulldown

• 4x10–12
• Tip: 2-second pause at the top, maximum back contraction
• Attention: Pull with back muscles, not arms

3. Shoulder Press Machine

• 4x10
• Tip: Keep elbows below shoulder level, don’t lower bar too far
• Variation: Alternate neutral and wide grips weekly

4. Lateral Raise Machine + Dumbbell Lateral Raise (Superset)

• 3 rounds (15 + 10 reps)
• Tip: Squeeze at peak, controlled lowering
• Attention: Avoid swinging, lead with elbows

5. Machine Ab Crunch

• 4x20
• Tip: Exhale fully at peak contraction
• Substitute: Cable crunch or fitball crunch

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Day 3 – Rest Day (Mobility & Recovery)

Recommended activities:

• 45–60 minutes walking (preferably outdoors)
• 20 minutes mobility: hips, ankles, scapula focus
• Foam rolling: quads, glutes, mid-back

Lifestyle tips:

• Sleep: Aim for 8+ hours
• Nutrition: High protein intake, fiber with every meal
• Stress management: 1-hour digital detox, 5 minutes mindful breathing

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Day 4 – Lower Body (Glutes & Hamstrings Focus)

1. Hip Thrust Machine

• 5x10–12 (2-second hold at top of each rep)
• Tip: Lower the weight slowly, do not drop
• Attention: Chin towards chest, avoid lumbar overextension

2. Smith Machine Squat

• 4x10–12
• Tip: Weight should stay under heels, hips back
• Variation: Brief pause at bottom each rep

3. Adductor Machine

• 4x20 (short rests)
• Tip: Squeeze hard for 1–2 seconds at end range
• Variation: Add resistance band for more tension

4. Cable Glute Kickback

• 4x15–20 per leg
• Tip: Hold top position, avoid using lower back
• Attention: Controlled movement, press heel back, no swinging

5. Seated Calf Raise

• 5x20
• Tip: 3 seconds down, 2 seconds up – focused contraction
• Attention: Work calves, not thighs

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Day 5 – Upper Body (Arms & Back Focus)

1. Machine Bicep Curl

• 5x12–15 (slow and controlled)
• Tip: Keep elbows fixed, no swinging
• Attention: Shoulders stay relaxed

2. Cable Tricep Pushdown

• 5x12–15
• Tip: Squeeze triceps fully at end of each rep
• Variation: Straight bar or rope attachment

3. Seated Row Machine

• 4x10–12
• Tip: Focus on scapular retraction, not just pulling
• Attention: Avoid leaning back excessively

4. Triset:

• Lateral Raise Machine – 15 reps
• Reverse Pec Deck (rear delts) – 15 reps
• Cable Face Pull – 15 reps
• 3 rounds with no rest
• Tip: Shoulder health, muscle balance, posture improvement

5. Oblique Side Crunch Machine

• 3x20 per side
• Tip: Focus on torso rotation, avoid momentum

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Day 6 – Mobility & Lifestyle Optimization

Recommended program:

• 30–40 minutes walking
• 20 minutes mobility: hip openers, shoulder mobility
• SMR: scapula, spine, hamstrings

Mental & lifestyle advice:

• Meditation or guided relaxation
• Journaling: progress, workouts, mood
• Protein-rich evening snack: cottage cheese, protein pudding, casein shake

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Day 7 – Full Rest Day

Goal: Deep regeneration

• No intense physical activity
• Mental and physical recovery

Recommendations:

• Longer sleep, relaxing day
• Quality food with high protein intake
• Mental break: nature, family time, self-reflection
• Prepare for next week: grocery shopping, meal prep, update workout log