EaseFit
MUSCLE BUILDING · HYPERTROPHY · 4 DAY

Upper / lower muscle

Four weekly sessions that repeat upper and lower body with different exercise variations across the week.

Intermediate lifters ready for more weekly volume and twice-weekly muscle exposure.

Intermediate4 days60 minMuscle
GoalMuscleLevelIntermediateLocationGymFrequency4 days/weekSession~60 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 body AChest · Middle Back · Shoulders
6EXERCISES
Wide-Grip Barbell Bench PressChest · 3 × 6–10
WORK
Lying T-Bar RowMiddle Back · 3 × 6–10
WORK
Dumbbell Shoulder PressShoulders · 3 × 6–10
WORK
Chin-UpLats · 3 × 6–10
WORK
Lying One-Arm Lateral RaiseShoulders · 3 × 10–15
WORK
Lying Cable CurlBiceps · 3 × 10–15
WORK
Tuesday · 29 Sept 2026Lower body AQuadriceps · Hamstrings · Calves
6EXERCISES
Barbell Hack SquatQuadriceps · 3 × 6–10
WORK
Smith Machine Stiff-Legged DeadliftHamstrings · 3 × 6–10
WORK
Lunge SprintQuadriceps · 3 × 6–10
WORK
Single-Leg Leg ExtensionQuadriceps · 3 × 10–15
WORK
Standing Leg CurlHamstrings · 3 × 10–15
WORK
Barbell Seated Calf RaiseCalves · 3 × 10–15
WORK
Wednesday · 30 Sept 2026Recovery day
REST
Thursday · 01 Oct 2026Upper body BLats · Chest · Middle Back
6EXERCISES
Close-Grip Front Lat PulldownLats · 3 × 6–10
WORK
Barbell Incline Bench Press - Medium GripChest · 3 × 6–10
WORK
Bent Over Barbell RowMiddle Back · 3 × 6–10
WORK
Alternating Cable Shoulder PressShoulders · 3 × 6–10
WORK
Reverse Flyes With External RotationShoulders · 3 × 10–15
WORK
Reverse Grip Triceps PushdownTriceps · 3 × 10–15
WORK
Friday · 02 Oct 2026Recovery day
REST
Saturday · 03 Oct 2026Lower body BHamstrings · Quadriceps · Glutes
6EXERCISES
Romanian DeadliftHamstrings · 3 × 6–10
WORK
Leg PressQuadriceps · 3 × 6–10
WORK
Barbell Hip ThrustGlutes · 3 × 6–10
WORK
Seated Leg CurlHamstrings · 3 × 10–15
WORK
Barbell Full SquatQuadriceps · 3 × 6–10
WORK
Standing Dumbbell Calf RaiseCalves · 3 × 10–15
WORK
Sunday · 04 Oct 2026Recovery day
REST
Week 205 Oct 2026 - 11 Oct 2026
Monday · 05 Oct 2026Upper body AChest · Middle Back · Shoulders
6EXERCISES
Wide-Grip Barbell Bench PressChest · 3 × 6–10
WORK
Lying T-Bar RowMiddle Back · 3 × 6–10
WORK
Dumbbell Shoulder PressShoulders · 3 × 6–10
WORK
Chin-UpLats · 3 × 6–10
WORK
Lying One-Arm Lateral RaiseShoulders · 3 × 10–15
WORK
Lying Cable CurlBiceps · 3 × 10–15
WORK
Tuesday · 06 Oct 2026Lower body AQuadriceps · Hamstrings · Calves
6EXERCISES
Barbell Hack SquatQuadriceps · 3 × 6–10
WORK
Smith Machine Stiff-Legged DeadliftHamstrings · 3 × 6–10
WORK
Lunge SprintQuadriceps · 3 × 6–10
WORK
Single-Leg Leg ExtensionQuadriceps · 3 × 10–15
WORK
Standing Leg CurlHamstrings · 3 × 10–15
WORK
Barbell Seated Calf RaiseCalves · 3 × 10–15
WORK
Wednesday · 07 Oct 2026Recovery day
REST
Thursday · 08 Oct 2026Upper body BLats · Chest · Middle Back
6EXERCISES
Close-Grip Front Lat PulldownLats · 3 × 6–10
WORK
Barbell Incline Bench Press - Medium GripChest · 3 × 6–10
WORK
Bent Over Barbell RowMiddle Back · 3 × 6–10
WORK
Alternating Cable Shoulder PressShoulders · 3 × 6–10
WORK
Reverse Flyes With External RotationShoulders · 3 × 10–15
WORK
Reverse Grip Triceps PushdownTriceps · 3 × 10–15
WORK
Friday · 09 Oct 2026Recovery day
REST
Saturday · 10 Oct 2026Lower body BHamstrings · Quadriceps · Glutes
6EXERCISES
Romanian DeadliftHamstrings · 3 × 6–10
WORK
Leg PressQuadriceps · 3 × 6–10
WORK
Barbell Hip ThrustGlutes · 3 × 6–10
WORK
Seated Leg CurlHamstrings · 3 × 10–15
WORK
Barbell Full SquatQuadriceps · 3 × 6–10
WORK
Standing Dumbbell Calf RaiseCalves · 3 × 10–15
WORK
Sunday · 11 Oct 2026Recovery day
REST
WEEKLY STRUCTURE

How the week is organised

01Upper body A02Lower body A03Upper body B04Lower body B
EQUIPMENT

What you need

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

Training location: Gym. Cardio: not programmed.

DOWNLOAD & TRAIN

Upper / lower muscle

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

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