Build a personalised weekly workout routine based on your goal, available days, equipment, and fitness level. Get a full training schedule, exercise list, and progression plan.
Your Details
4-day Strength & Muscle programme · Upper / Lower × 2
60 min sessions · gym · intermediate level · ~240 min/week total
Training Split
Upper / Lower × 2
Sessions per Week
4
Session Length
60 min
Weekly Volume
240 min
Equipment
Full Gym
Level
Intermediate
Complete first week without skipping
Week 1
1 month consistent — habit formed
Month 1
First measurable strength improvement
Week 3–4
12-week programme complete — reassess
Week 12
| Period | Focus | Tasks | Notes |
|---|---|---|---|
| Monday | Upper Body | 60 min · Barbell Squat 4×5 + warm-up & cool-down | Heaviest compound lifts first |
| Tuesday | Lower Body | 60 min · Barbell Bench Press 4×5 + warm-up & cool-down | |
| Wednesday | Upper Body | 60 min · Deadlift 3×5 + warm-up & cool-down | |
| Thursday | Lower Body | 60 min · Overhead Press 3×8 + warm-up & cool-down | |
| Friday | Rest / Active Recovery | Walk 20–30 min, stretch, foam roll | Recovery is part of the programme |
| Saturday | Rest / Active Recovery | Walk 20–30 min, stretch, foam roll | Recovery is part of the programme |
| Sunday | Rest / Active Recovery | Walk 20–30 min, stretch, foam roll | Recovery is part of the programme |
Track progressive overload every session — it's the engine of all gains.
Compound lifts (squat, deadlift, bench, row) should dominate your programme.
60 minutes is plenty of time for your goal.
Consistency over 12 weeks beats any "perfect" programme you only follow for 2 weeks.
Your Next Actions
“Take care of your body. It's the only place you have to live.”
— Jim Rohn
Wisdom & Inspiration