STRENGTH · INTERMEDIATE · FULL GYM · 4 DAYS/WEEK
Upper / Lower workout program
4-day strength-focused split
The workouts
Upper A
- Bench Press (Barbell)4 × 6
- Bent Over Row (Barbell)4 × 6
- Overhead Press (Barbell)3 × 8
- Pull Up3 × 8
- Bicep Curl (Barbell)3 × 10
- Triceps Pushdown3 × 10
Lower A
- Squat (Barbell)4 × 6
- Romanian Deadlift (Barbell)3 × 8
- Leg Press (Machine)3 × 10
- Lying Leg Curl (Machine)3 × 12
- Standing Calf Raise (Machine)4 × 15
Upper B
- Incline Bench Press (Dumbbell)4 × 8
- Dumbbell Row4 × 8
- Lateral Raise (Dumbbell)3 × 12
- Lat Pulldown (Cable)3 × 10
- Hammer Curl (Dumbbell)3 × 12
- Triceps Extension (Cable)3 × 12
Lower B
- Deadlift (Barbell)4 × 5
- Front Squat3 × 8
- Walking Lunge (Dumbbell)3 × 12
- Leg Extension (Machine)3 × 12
- Hip Thrust (Barbell)3 × 10
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
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