EaseFit
EXPRESS · EXPRESS · 4 DAY

30-minute upper / lower

Four compact upper/lower gym sessions that spread weekly work across more days while keeping each workout to roughly half an hour.

Intermediate lifters who prefer frequent short gym visits instead of fewer longer workouts.

Intermediate4 days30 minUpper / lower
GoalGeneralLevelIntermediateLocationGymFrequency4 days/weekSession~30 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 AChest · Middle Back · Shoulders
4EXERCISES
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
Tuesday · 29 Sept 2026Lower AQuadriceps · Hamstrings · Calves
4EXERCISES
Barbell Hack SquatQuadriceps · 3 × 8–12
WORK
Smith Machine Stiff-Legged DeadliftHamstrings · 3 × 8–12
WORK
Lunge SprintQuadriceps · 3 × 8–12
WORK
Calf Raise On A DumbbellCalves · 3 × 10–15
WORK
Wednesday · 30 Sept 2026Recovery day
REST
Thursday · 01 Oct 2026Upper BLats · Chest · Middle Back
4EXERCISES
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
Friday · 02 Oct 2026Recovery day
REST
Saturday · 03 Oct 2026Lower BHamstrings · Quadriceps · Calves
4EXERCISES
Romanian DeadliftHamstrings · 3 × 8–12
WORK
Leg PressQuadriceps · 3 × 8–12
WORK
Seated Leg CurlHamstrings · 3 × 10–15
WORK
Dumbbell Seated One-Leg Calf RaiseCalves · 3 × 10–15
WORK
Sunday · 04 Oct 2026Recovery day
REST
Week 205 Oct 2026 - 11 Oct 2026
Monday · 05 Oct 2026Upper AChest · Middle Back · Shoulders
4EXERCISES
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
Tuesday · 06 Oct 2026Lower AQuadriceps · Hamstrings · Calves
4EXERCISES
Barbell Hack SquatQuadriceps · 3 × 8–12
WORK
Smith Machine Stiff-Legged DeadliftHamstrings · 3 × 8–12
WORK
Lunge SprintQuadriceps · 3 × 8–12
WORK
Calf Raise On A DumbbellCalves · 3 × 10–15
WORK
Wednesday · 07 Oct 2026Recovery day
REST
Thursday · 08 Oct 2026Upper BLats · Chest · Middle Back
4EXERCISES
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
Friday · 09 Oct 2026Recovery day
REST
Saturday · 10 Oct 2026Lower BHamstrings · Quadriceps · Calves
4EXERCISES
Romanian DeadliftHamstrings · 3 × 8–12
WORK
Leg PressQuadriceps · 3 × 8–12
WORK
Seated Leg CurlHamstrings · 3 × 10–15
WORK
Dumbbell Seated One-Leg Calf RaiseCalves · 3 × 10–15
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

30-minute upper / lower

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

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