Upper / Lower Starter
Train every major muscle group twice a week on machines and dumbbells you can find in any gym.
- Workouts/week
- 4
- Weekly work sets
- 64
- Per session
- 6 exercises
- Includes
- Directions + demo links
Free · no email needed
Best for
First-time gym members who want a structure instead of wandering between machines.
Equipment
A standard commercial gym.
The full 4-day schedule
24 exercises across the week. Rest at least one day between sessions that train the same muscles, and keep the order as written — the compound movements come first for a reason.
Day 1 — Upper A
6 exercises • 16 work sets
Warm-up
- 5 minutes easy bike or treadmill
- 2 light sets on chest press
- 10 band pull-aparts
01Machine Chest Press
3 x 8–10 · rest 90 secKeep shoulders down and press until the elbows are nearly straight.
See demo videos02Lat Pulldown
3 x 10 · rest 75 secPull elbows down toward your ribs and control the weight back up.
See demo videos03Seated Cable Row
3 x 10 · rest 75 secSit tall, pull to the lower ribs, and pause briefly.
See demo videos04Seated Dumbbell Shoulder Press
3 x 8–10 · rest 75 secBrace your core and press overhead without leaning back.
See demo videos05Dumbbell Curl
2 x 12 · rest 45 secKeep elbows close to your sides and lower slowly.
See demo videos06Rope Pressdown
2 x 12 · rest 45 secStraighten the elbows fully while keeping the upper arms still.
See demo videos
Day 2 — Lower A
6 exercises • 16 work sets
Warm-up
- 5 minutes treadmill walk
- 10 bodyweight squats
- 10 glute bridges
01Leg Press
3 x 10 · rest 90 secLower until your knees are comfortably bent, then press through your full foot.
See demo videos02Romanian Deadlift
3 x 8–10 · rest 90 secPush hips back, keep the bar or dumbbells close, and stand by squeezing the glutes.
See demo videos03Reverse Lunge
3 x 8/side · rest 75 secStep back into a stable split stance and drive through the front foot.
See demo videos04Seated Leg Curl
3 x 10–12 · rest 60 secCurl smoothly and control the return fully.
See demo videos05Standing Calf Raise
2 x 15 · rest 45 secRise up high, pause, and lower slowly.
See demo videos06Front Plank
2 x 30–40 sec · rest 30 secBrace your abs and keep your body in one straight line.
See demo videos
Day 3 — Upper B
6 exercises • 16 work sets
Warm-up
- 5 minutes easy rower
- 10 shoulder circles
- 2 light sets on row machine
01Incline Dumbbell Press
3 x 8–10 · rest 90 secLower with control and press up without shrugging the shoulders.
See demo videos02Neutral-Grip Pulldown
3 x 10 · rest 75 secLead with the elbows and keep the chest lifted.
See demo videos03Machine Row
3 x 10 · rest 75 secPull toward the torso and squeeze the upper back.
See demo videos04Machine Shoulder Press
3 x 8–10 · rest 75 secPress up smoothly and return to shoulder level under control.
See demo videos05Hammer Curl
2 x 12 · rest 45 secKeep palms facing in and avoid swinging.
See demo videos06Overhead Cable Extension
2 x 12 · rest 45 secKeep elbows pointing forward and extend fully.
See demo videos
Day 4 — Lower B
6 exercises • 16 work sets
Warm-up
- 5 minutes easy bike
- 8 hip hinges
- 8 split-squat practice reps
01Hack Squat
3 x 8–10 · rest 90 secLower under control and keep your feet flat against the platform.
See demo videos02Barbell Hip Thrust
3 x 10 · rest 75 secDrive hips up, squeeze glutes hard, and keep the chin slightly tucked.
See demo videos03Step-Up
3 x 8/side · rest 60 secStep onto the box and control the lowering phase.
See demo videos04Lying Leg Curl
3 x 10–12 · rest 60 secCurl the pad smoothly and avoid lifting your hips.
See demo videos05Seated Calf Raise
2 x 15 · rest 45 secMove slowly through the full range.
See demo videos06Side Plank
2 x 20–30 sec/side · rest 30 secKeep hips lifted and shoulders stacked.
See demo videos
How to progress it
When you hit the top of the rep range for every set with good form, increase the load by the smallest amount next session.
This is the part that produces the result. Run the 6 weeks as written and change the load, not the exercises — swapping movements every week feels productive and guarantees you never get good at any of them.
Other free programs
Want someone watching the 4 days?
This program is yours, free, in full. What it cannot do is correct your hip hinge, load the bar honestly when you are tired, or notice in week five that you have quietly stopped coming. Our studio in Kharadi is private, one client at a time, and the first session costs nothing.
This programme provides general fitness information for healthy adults aged 18 and over. It is not medical advice, diagnosis or treatment. Stop exercising if you feel pain, dizziness, chest discomfort or unusual shortness of breath. If you are pregnant, post-partum, managing a condition such as diabetes, or recovering from injury, review any new exercise programme with a qualified healthcare professional first.