Beginner Upper / Lower Workout Routine (4-Day Machine Plan) | Free

Upper

6 exercises · ~45 min

1
Dumbbell Bench PressDumbbell
3 × 8-10
2
Wide-Grip Lat PulldownCable
3 × 10-12
3
Leverage Shoulder PressMachine
3 × 8-10
4
Seated Cable RowsCable
3 × 10-12
5
Dumbbell Bicep CurlDumbbell
2 × 10-12
6
Triceps PushdownCable
2 × 10-12

Lower

6 exercises · ~45 min

1
Goblet SquatDumbbell
3 × 8-10
2
Dumbbell Romanian DeadliftDumbbell
3 × 8-10
3
Leg PressMachine
3 × 10-12
4
Seated Hamstring CurlMachine
3 × 10-12
5
Standing Calf RaisesMachine
2 × 12-15
6
PlankBodyweight
3 × 30s

Sets and reps are the beginner defaults: heavy compound lifts at 3 × 5-8 with two to three minutes of rest, everything else at 3 × 8-15 with about a minute. Change them to suit you.

Beginner Upper / Lower questions, answered

How many days a week is upper/lower?

Four, two upper days and two lower days with rest between. The same two sessions repeat, so you only have to learn six exercises for each.

Is upper/lower good for beginners?

Yes, and this version is built for it. If you have never trained before, a full body plan three days a week is still the simpler place to start.

What goes in an upper body day?

A chest press, a lat pulldown, a shoulder press and a row, then biceps and triceps at the end. Six exercises, about 45 minutes.

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