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🏆 Expert workout plan

Barbells. Heavy lifts. Big goals. Four short workouts a week: two upper-body days and two lower-body days, with rest and active days in between.

Equipment: Barbell, squat rack, pull-up bar, full gym. Rest between sets: about 120 seconds.

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Your week

💪 Upper Body A: Push & Pull

  1. Bench Press (Barbell)
    4 sets × 6–8 reps
    Chest, Triceps, Shoulders
  2. Pull-Ups
    4 sets × 5–10 reps
    Back, Biceps
  3. Overhead Press (Barbell)
    3 sets × 6–8 reps
    Shoulders, Triceps, Core
  4. Barbell Curls
    3 sets × 8–10 reps
    Biceps

🦵 Lower Body A: Legs & Core

  1. Back Squat (Barbell)
    4 sets × 5–8 reps
    Legs, Glutes, Core
  2. Romanian Deadlift (Barbell)
    3 sets × 8–10 reps
    Hamstrings, Glutes, Back
  3. Weighted Decline Sit-Ups
    3 sets × 12–15 reps
    Abs
  4. Calf Raises
    4 sets × 12–15 reps
    Calves

🏋️ Upper Body B: Chest, Back & Arms

  1. Incline Bench Press (Barbell)
    4 sets × 8–10 reps
    Upper Chest, Shoulders
  2. Barbell Rows
    4 sets × 8–10 reps
    Back, Biceps
  3. Parallel Bar Dips
    3 sets × 8–12 reps
    Chest, Triceps
  4. Lateral Raises
    3 sets × 12–15 reps
    Shoulders

⚡ Lower Body B: Legs & Balance

  1. Deadlift (Barbell)
    3 sets × 3–5 reps
    Whole back side, Legs, Grip
  2. Bulgarian Split Squats
    3 sets × 8–10 reps each leg
    Legs, Glutes
  3. Hanging Leg Raises
    3 sets × 10–15 reps
    Core
  4. Ab Wheel Rollouts
    3 sets × 8–12 reps
    Core

How to progress

Start at the low end of each rep range with perfect form. When you can do the top of the range for every set, add a little weight or a harder version. The plan runs for 24 weeks in three phases (Foundation, Build, Strength), and every 4th week is a lighter recovery week.

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Other levels: Beginner · Intermediate