Who this plan suits
- You can consistently train four days each week.
- You want two weekly exposures per major muscle.
- You prefer sessions around 50–70 minutes.
Before you start: use pain-free ranges of motion and loads you can control. If you have an injury, medical condition, are pregnant or are returning after a long break, get individual guidance from an appropriately qualified professional.
Your weekly plan
Upper A
Lower A
Upper B
Lower B
How to progress
Stay within the rep ranges and finish most sets with one to three clean reps in reserve. Add reps first, then the smallest useful load after all prescribed sets reach the top.
How to manage recovery
Place a rest day between the second and third sessions. If one muscle remains sore or performance declines, reduce its isolation work before removing the main pattern entirely.
Frequently asked questions
Is four days enough to build muscle?
Yes. Four well-planned days can provide sufficient frequency and volume for every major muscle while leaving room for recovery.
Can I train Monday through Thursday?
You can, but separating the pairs with a rest day often improves session quality. Monday, Tuesday, Thursday and Friday is a common arrangement.
Can I add cardio?
Yes. Add one to three easy sessions according to your goal and recovery, ideally after lifting or on separate days.
The plan should learn from the result
Turn this starting point into an adaptive plan.
Adapt Fitness records what you actually complete, highlights undertrained muscles, and adjusts the next workout around your progress, equipment and recovery.
See Adapt Fitness ↗