Upper and lower body
Eight weeks of strength over four days
Split the work between the upper and lower body. Two sessions of each type per week, with moderate doses and clear rest periods to repeat the movement patterns.
- Duration
- 8 weeks
- Frequency
- 4 days per week
- Equipment
- Dumbbells and bands
- Goal
- Build strength
Is it right for you?
You need dumbbells, stable support and a mat; this programme does not use a band. You should tolerate four sessions of around 35 minutes and master the basic patterns before increasing frequency.
What you’ll train
Organise four training days without working the same muscle groups hard on consecutive days.
Training and rest.
Day 1 is your start date. The schedule repeats each week, with instructions for the relevant stage.
Rest on days 3, 6 and 7 of the weekly cycle. Leave at least 48 hours between sessions for the same body region. If four days exceed your recovery capacity, choose Strength at home.
How the program progresses.
- Weeks 1–3
Adapt to the frequency
Keep two sets per exercise. Choose loads that leave around 3 repetitions in reserve for strength work. The priority is recovery between sessions, not increasing the weight every time.
Effort reference: 3 RIR (the repetitions you estimate you could still perform). - Week 4
A lower-effort week
Keep the sets and repetitions, but reduce the load to finish with around 4 repetitions in reserve. Do not attempt records or add exercises this week.
Effort reference: 4 RIR (the repetitions you estimate you could still perform). - Weeks 5–7
Repeat and progress
Return to your usual loads with around 2–3 repetitions in reserve. After completing two equivalent sessions well, increase by only the smallest available amount; do not add sets.
Effort reference: 3 RIR (the repetitions you estimate you could still perform). - Week 8
Review your response
Keep the dose and lower the load to around 4 repetitions in reserve. Compare technique and logs with the start, then decide whether to repeat the block or request individual programming.
Effort reference: 4 RIR (the repetitions you estimate you could still perform).
Open your next workout.
Browse every week without an account. Opening a workout from this program applies the instructions for its current stage.
Week 1Adapt to the frequency
Keep two sets per exercise. Choose loads that leave around 3 repetitions in reserve for strength work. The priority is recovery between sessions, not increasing the weight every time.
Week 2Adapt to the frequency
Keep two sets per exercise. Choose loads that leave around 3 repetitions in reserve for strength work. The priority is recovery between sessions, not increasing the weight every time.
Week 3Adapt to the frequency
Keep two sets per exercise. Choose loads that leave around 3 repetitions in reserve for strength work. The priority is recovery between sessions, not increasing the weight every time.
Week 4A lower-effort week
Keep the sets and repetitions, but reduce the load to finish with around 4 repetitions in reserve. Do not attempt records or add exercises this week.
Week 5Repeat and progress
Return to your usual loads with around 2–3 repetitions in reserve. After completing two equivalent sessions well, increase by only the smallest available amount; do not add sets.
Week 6Repeat and progress
Return to your usual loads with around 2–3 repetitions in reserve. After completing two equivalent sessions well, increase by only the smallest available amount; do not add sets.
Week 7Repeat and progress
Return to your usual loads with around 2–3 repetitions in reserve. After completing two equivalent sessions well, increase by only the smallest available amount; do not add sets.
Week 8Review your response
Keep the dose and lower the load to around 4 repetitions in reserve. Compare technique and logs with the start, then decide whether to repeat the block or request individual programming.
Program sessions are general suggestions. Choose a load that lets you maintain your technique and review each exercise’s requirements before doing it.
