EaseFit
CONDITIONING · CONDITIONING · 4 DAY

Upper / lower + conditioning

Four upper/lower resistance sessions with moderate cardio finishers for users who want more weekly conditioning without giving up strength work.

Intermediate users who enjoy four training days and want a balanced resistance-plus-cardio structure.

Intermediate4 days45 + 20 minConditioning
GoalGeneralLevelIntermediateLocationGymFrequency4 days/weekSession~45 minProgramme14 calendar days
Download programme PDFGet the EaseFit app
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 + cardioChest · Middle Back · Shoulders
6EXERCISES
Wide-Grip Barbell Bench PressChest · 3 × 8–12
WORK
Lying T-Bar RowMiddle Back · 3 × 8–12
WORK
Dumbbell Shoulder PressShoulders · 3 × 8–12
WORK
Chin-UpLats · 3 × 8–12
WORK
Lying One-Arm Lateral RaiseShoulders · 3 × 10–15
WORK
BicyclingQuadriceps · 20 min
CARDIO
Tuesday · 29 Sept 2026Lower + cardioQuadriceps · Hamstrings · Calves
6EXERCISES
Barbell Hack SquatQuadriceps · 3 × 8–12
WORK
Smith Machine Stiff-Legged DeadliftHamstrings · 3 × 8–12
WORK
Lunge SprintQuadriceps · 3 × 8–12
WORK
Seated Leg CurlHamstrings · 3 × 10–15
WORK
Standing Dumbbell Calf RaiseCalves · 3 × 10–15
WORK
BicyclingQuadriceps · 20 min
CARDIO
Wednesday · 30 Sept 2026Recovery day
REST
Thursday · 01 Oct 2026Upper + cardioLats · Chest · Middle Back
6EXERCISES
Close-Grip Front Lat PulldownLats · 3 × 8–12
WORK
Barbell Incline Bench Press - Medium GripChest · 3 × 8–12
WORK
Bent Over Barbell RowMiddle Back · 3 × 8–12
WORK
Alternating Cable Shoulder PressShoulders · 3 × 8–12
WORK
Reverse Flyes With External RotationShoulders · 3 × 10–15
WORK
BicyclingQuadriceps · 20 min
CARDIO
Friday · 02 Oct 2026Recovery day
REST
Saturday · 03 Oct 2026Lower + cardioHamstrings · Quadriceps · Glutes
6EXERCISES
Romanian DeadliftHamstrings · 3 × 8–12
WORK
Leg PressQuadriceps · 3 × 8–12
WORK
Barbell Hip ThrustGlutes · 3 × 8–12
WORK
Standing Leg CurlHamstrings · 3 × 10–15
WORK
Calf Raise On A DumbbellCalves · 3 × 10–15
WORK
BicyclingQuadriceps · 20 min
CARDIO
Sunday · 04 Oct 2026Recovery day
REST
Week 205 Oct 2026 - 11 Oct 2026
Monday · 05 Oct 2026Upper + cardioChest · Middle Back · Shoulders
6EXERCISES
Wide-Grip Barbell Bench PressChest · 3 × 8–12
WORK
Lying T-Bar RowMiddle Back · 3 × 8–12
WORK
Dumbbell Shoulder PressShoulders · 3 × 8–12
WORK
Chin-UpLats · 3 × 8–12
WORK
Lying One-Arm Lateral RaiseShoulders · 3 × 10–15
WORK
BicyclingQuadriceps · 20 min
CARDIO
Tuesday · 06 Oct 2026Lower + cardioQuadriceps · Hamstrings · Calves
6EXERCISES
Barbell Hack SquatQuadriceps · 3 × 8–12
WORK
Smith Machine Stiff-Legged DeadliftHamstrings · 3 × 8–12
WORK
Lunge SprintQuadriceps · 3 × 8–12
WORK
Seated Leg CurlHamstrings · 3 × 10–15
WORK
Standing Dumbbell Calf RaiseCalves · 3 × 10–15
WORK
BicyclingQuadriceps · 20 min
CARDIO
Wednesday · 07 Oct 2026Recovery day
REST
Thursday · 08 Oct 2026Upper + cardioLats · Chest · Middle Back
6EXERCISES
Close-Grip Front Lat PulldownLats · 3 × 8–12
WORK
Barbell Incline Bench Press - Medium GripChest · 3 × 8–12
WORK
Bent Over Barbell RowMiddle Back · 3 × 8–12
WORK
Alternating Cable Shoulder PressShoulders · 3 × 8–12
WORK
Reverse Flyes With External RotationShoulders · 3 × 10–15
WORK
BicyclingQuadriceps · 20 min
CARDIO
Friday · 09 Oct 2026Recovery day
REST
Saturday · 10 Oct 2026Lower + cardioHamstrings · Quadriceps · Glutes
6EXERCISES
Romanian DeadliftHamstrings · 3 × 8–12
WORK
Leg PressQuadriceps · 3 × 8–12
WORK
Barbell Hip ThrustGlutes · 3 × 8–12
WORK
Standing Leg CurlHamstrings · 3 × 10–15
WORK
Calf Raise On A DumbbellCalves · 3 × 10–15
WORK
BicyclingQuadriceps · 20 min
CARDIO
Sunday · 11 Oct 2026Recovery day
REST
WEEKLY STRUCTURE

How the week is organised

01Upper + cardio02Lower + cardio03Upper + cardio04Lower + cardio
EQUIPMENT

What you need

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

Training location: Gym. Cardio: 20 minutes.

DOWNLOAD & TRAIN

Upper / lower + conditioning

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

Download PDF