EaseFit
GETTING STARTED · BEGINNER · 4 DAY

Beginner upper / lower

A beginner-friendly four-day upper/lower split with moderate session length and repeated movement practice across the week.

Newer lifters who enjoy shorter, more frequent gym sessions and recover well across four training days.

Beginner4 days45 minUpper / lower
GoalGeneralLevelBeginnerLocationGymFrequency4 days/weekSession~45 minProgramme14 calendar days
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FULL PROGRAMME PREVIEW

See all 14 days before you download.

This example starts 28 Sept 2026 with the suggested recovery schedule.

Week 128 Sept 2026 - 04 Oct 2026
Monday · 28 Sept 2026Upper AChest · Middle Back · Shoulders
5EXERCISES
Barbell Bench Press - Medium GripChest · 2 × 8–10
WORK
Bent Over One-Arm Long Bar RowMiddle Back · 2 × 8–10
WORK
Leverage Shoulder PressShoulders · 2 × 8–10
WORK
Wide-Grip Lat PulldownLats · 2 × 8–10
WORK
Cable Seated Lateral RaiseShoulders · 2 × 10–12
WORK
Tuesday · 29 Sept 2026Lower AQuadriceps · Glutes · Hamstrings
5EXERCISES
Bodyweight SquatQuadriceps · 2 × 8–10
WORK
Pull ThroughGlutes · 2 × 8–10
WORK
Smith Single-Leg Split SquatQuadriceps · 2 × 8–10
WORK
Seated Leg CurlHamstrings · 2 × 10–12
WORK
Calf Press On The Leg Press MachineCalves · 2 × 10–12
WORK
Wednesday · 30 Sept 2026Recovery day
REST
Thursday · 01 Oct 2026Upper BLats · Chest · Middle Back
5EXERCISES
Rope Straight-Arm PulldownLats · 2 × 8–10
WORK
Barbell Incline Bench Press - Medium GripChest · 2 × 8–10
WORK
Bent Over Two-Dumbbell RowMiddle Back · 2 × 8–10
WORK
Seated Cable Shoulder PressShoulders · 2 × 8–10
WORK
Reverse FlyesShoulders · 2 × 10–12
WORK
Friday · 02 Oct 2026Recovery day
REST
Saturday · 03 Oct 2026Lower BHamstrings · Quadriceps · Glutes
5EXERCISES
Smith Machine Stiff-Legged DeadliftHamstrings · 2 × 8–10
WORK
Leg PressQuadriceps · 2 × 8–10
WORK
Butt Lift (Bridge)Glutes · 2 × 8–10
WORK
Standing Leg CurlHamstrings · 2 × 10–12
WORK
Barbell Seated Calf RaiseCalves · 2 × 10–12
WORK
Sunday · 04 Oct 2026Recovery day
REST
Week 205 Oct 2026 - 11 Oct 2026
Monday · 05 Oct 2026Upper AChest · Middle Back · Shoulders
5EXERCISES
Barbell Bench Press - Medium GripChest · 2 × 8–10
WORK
Bent Over One-Arm Long Bar RowMiddle Back · 2 × 8–10
WORK
Leverage Shoulder PressShoulders · 2 × 8–10
WORK
Wide-Grip Lat PulldownLats · 2 × 8–10
WORK
Cable Seated Lateral RaiseShoulders · 2 × 10–12
WORK
Tuesday · 06 Oct 2026Lower AQuadriceps · Glutes · Hamstrings
5EXERCISES
Bodyweight SquatQuadriceps · 2 × 8–10
WORK
Pull ThroughGlutes · 2 × 8–10
WORK
Smith Single-Leg Split SquatQuadriceps · 2 × 8–10
WORK
Seated Leg CurlHamstrings · 2 × 10–12
WORK
Calf Press On The Leg Press MachineCalves · 2 × 10–12
WORK
Wednesday · 07 Oct 2026Recovery day
REST
Thursday · 08 Oct 2026Upper BLats · Chest · Middle Back
5EXERCISES
Rope Straight-Arm PulldownLats · 2 × 8–10
WORK
Barbell Incline Bench Press - Medium GripChest · 2 × 8–10
WORK
Bent Over Two-Dumbbell RowMiddle Back · 2 × 8–10
WORK
Seated Cable Shoulder PressShoulders · 2 × 8–10
WORK
Reverse FlyesShoulders · 2 × 10–12
WORK
Friday · 09 Oct 2026Recovery day
REST
Saturday · 10 Oct 2026Lower BHamstrings · Quadriceps · Glutes
5EXERCISES
Smith Machine Stiff-Legged DeadliftHamstrings · 2 × 8–10
WORK
Leg PressQuadriceps · 2 × 8–10
WORK
Butt Lift (Bridge)Glutes · 2 × 8–10
WORK
Standing Leg CurlHamstrings · 2 × 10–12
WORK
Barbell Seated Calf RaiseCalves · 2 × 10–12
WORK
Sunday · 11 Oct 2026Recovery day
REST
WEEKLY STRUCTURE

How the week is organised

01Upper A02Lower A03Upper B04Lower B
EQUIPMENT

What you need

Dumbbells, Barbell, Bench, Cable / machines, Pull-up bar

Training location: Gym. Cardio: not programmed.

DOWNLOAD & TRAIN

Beginner upper / lower

Get the full EaseFit-branded 14-day PDF with the schedule, exercises and programme information.

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