4-day upper / lower muscle program

Two lower-body and two upper-body sessions each week. Follow the original eight-week Gym Fundamentals plan.

Day 1Lower body 1
Day 2Upper body 1
Day 3Rest
Day 4Lower body 2
Day 5Upper body 2
Day 6Rest
Day 7Rest

Gym equipment required: free weights, a bench, cables, and the machines listed below.

Your workout

Lower Body #1 Weeks 1, 2, 3, 4, 5, 6, 7, 8

Exercise	Sets × reps	RPE	Rest	Your sets
Front/Goblet SquatSit straight down, 15° toe flare, drive knees out laterally	3 × 6	7	3-4 min	Lower Body #1: Front/Goblet Squat, weight and reps for each set
Hex Bar DeadliftBrace lats and glutes, keep chest tall and spine neutral	3 × 10	7	2-3 min	Lower Body #1: Hex Bar Deadlift, weight and reps for each set
Barbell Hip ThrustTuck your chin down, only move your hips, use a pad	3 × 12	8	2-3 min	Lower Body #1: Barbell Hip Thrust, weight and reps for each set
Leg ExtensionFocus on squeezing your quads to move the weight	3 × 12	9	1-2 min	Lower Body #1: Leg Extension, weight and reps for each set
Leg CurlsFocus on squeezing your hamstrings to move weight	3 × 10	8	1-2 min	Lower Body #1: Leg Curls, weight and reps for each set
Seated Hip AbductionFocus on squeezing your glutes to move weight	3 × 6	7	1-2 min	Lower Body #1: Seated Hip Abduction, weight and reps for each set

Upper Body #1 Weeks 1, 2, 3, 4, 5, 6, 7, 8

Exercise	Sets × reps	RPE	Rest	Your sets
Barbell Bench PressTuck elbows at 45° angle, squeeze your shoulder blades	3 × 5	7	3-4 min	Upper Body #1: Barbell Bench Press, weight and reps for each set
Lat PulldownsPull elbows to sides, bar front of head, shoulder-width grip	3 × 10	8	2-3 min	Upper Body #1: Lat Pulldowns, weight and reps for each set
Overhead PressSqueeze your glutes, press up and slightly back	3 × 10	8	3-4 min	Upper Body #1: Overhead Press, weight and reps for each set
Chest-Supported T-Bar RowRetract and squeeze your shoulder blades back	3 × 12	8	2-3 min	Upper Body #1: Chest-Supported T-Bar Row, weight and reps for each set
Cable FlyeKeep shoulder blades back, pull your elbows together	3 × 12	8	1-2 min	Upper Body #1: Cable Flye, weight and reps for each set
Incline Dumbbell CurlSqueeze hardest with your pinky finger	3 × 10	8	1-2 min	Upper Body #1: Incline Dumbbell Curl, weight and reps for each set
Single-Arm Rope Tricep ExtensionPull arm behind your torso, don’t move upper arm	3 × 12	8	1-2 min	Upper Body #1: Single-Arm Rope Tricep Extension, weight and reps for each set

Lower Body #2 Weeks 1, 2, 3, 4, 5, 6, 7, 8

Exercise	Sets × reps	RPE	Rest	Your sets
Hex Bar DeadliftBrace lats and glutes, keep chest tall and spine neutral	3 × 8	7	3-4 min	Lower Body #2: Hex Bar Deadlift, weight and reps for each set
Dumbbell Walking Lunge10 steps each leg, medium strides, lean forward with torso	3 × 10	8	1-2 min	Lower Body #2: Dumbbell Walking Lunge, weight and reps for each set
Single-Leg Leg ExtensionFocus on squeezing your quads to move the weight	3 × 15	8	1-2 min	Lower Body #2: Single-Leg Leg Extension, weight and reps for each set
Single-Leg Leg CurlFocus on squeezing your hamstrings to move weight	3 × 15	8	1-2 min	Lower Body #2: Single-Leg Leg Curl, weight and reps for each set
Seated Hip AbductionFocus on squeezing your glutes to move weight	3 × 15	9	1-2 min	Lower Body #2: Seated Hip Abduction, weight and reps for each set
Standing Calf RaiseStretch your calves at the bottom, don’t bounce	3 × 12	8	1-2 min	Lower Body #2: Standing Calf Raise, weight and reps for each set
PlankSqueeze glutes, keep hips low	3 × 20sec	8	1-2 min	Lower Body #2: Plank, weight and reps for each set

Upper Body #2 Weeks 1, 2, 3, 4, 5, 6, 7, 8

Exercise	Sets × reps	RPE	Rest	Your sets
Incline Dumbbell PressKeep your scapulae retracted and depressed	3 × 8	8	2-3 min	Upper Body #2: Incline Dumbbell Press, weight and reps for each set
Reverse Grip Lat PulldownsPull elbows to sides, bar front of head, shoulder-width grip	3 × 8	8	2-3 min	Upper Body #2: Reverse Grip Lat Pulldowns, weight and reps for each set
Assisted/Weighted DipTuck elbows at a 45° angle, lean your torso forward 15°	3 × 10	7	2-3 min	Upper Body #2: Assisted/Weighted Dip, weight and reps for each set
Dumbbell RowBrace onto bench for support, pull elbows to sides	3 × 12	7	2-3 min	Upper Body #2: Dumbbell Row, weight and reps for each set
Dumbbell Lateral RaisesArms straight out, raise to 90°, tilt dumbbell slightly pinky-up	3 × 15	8	1-2 min	Upper Body #2: Dumbbell Lateral Raises, weight and reps for each set
Face PullsPull arms back and out	3 × 13	8	1-2 min	Upper Body #2: Face Pulls, weight and reps for each set
Hammer CurlsNeutral grip, prevent upper arm from moving	4 × 10	9	1-2 min	Upper Body #2: Hammer Curls, weight and reps for each set

RPE: rate of perceived exertion (1–10). SS: superset. Record each set using the weight unit selected above.

Before you start

These general programs were developed by Dr. Grant Radermacher and assume you already know the included lifts. They are not individualized rehabilitation. Discuss your readiness with your clinician, get qualified instruction for unfamiliar movements, and stop an exercise that causes pain. Exercise selection, sets, reps, RPE, rest, and cues above are transcribed from the original plan.

A few useful extras.

Optional accessories for your training routine. Your gym supplies the main equipment.

Resistance bands

A lightweight option for band exercises and warm-ups. Choose a resistance that suits the movement.

View product

GRID foam roller

A textured roller for your optional self-massage routine. Choose your preferred color in the shop.

View product

Massage ball

A compact, easy-to-pack option for targeted self-massage.

View product

Accessories are optional and are not a substitute for the gym equipment listed in each plan. Current prices, options, and availability are shown in the shop.

Training around a limitation?

Talk with Dr. Grant in Brookfield about your movement and training goals.

Request an appointment