BIP.

Training programme

Upper and lower body, 4 days

Upper body one session, legs the next, four days a week. Every muscle is trained twice a week, and each session has time to work its muscles properly.

Days
4 a week
Time
55-65 min
Where
Gym
Level
Beginner to intermediate

The week

  1. MonUp A
  2. TueLegs A
  3. WedRest
  4. ThuUp B
  5. FriLegs B
  6. SatRest
  7. SunRest

Upper A6 exercises

  1. Bench press3 × 6-8rest 2-3 min
  2. Barbell row3 × 6-8rest 2-3 min
  3. Seated shoulder press2 × 8-10rest 2 min
  4. Close grip lat pulldown2 × 10-12rest 90 s
  5. Barbell curl2 × 10-12rest 60 s
  6. Triceps pushdown2 × 10-12rest 60 s

Legs A5 exercises

  1. Back squat3 × 6-8rest 2-3 min
  2. Romanian deadlift3 × 8-10rest 2 min
  3. Walking lunge2 × 10 each legrest 90 s
  4. Lying leg curl2 × 10-12rest 60 s
  5. Standing calf raise3 × 10-15rest 60 s

Upper B6 exercises

  1. Overhead press3 × 6-8rest 2-3 min
  2. Pull-up3 × 6-10rest 2 min
  3. Incline dumbbell press3 × 8-10rest 2 min
  4. Dumbbell row3 × 8-10 each armrest 90 s
  5. Dumbbell lateral raise3 × 12-15rest 60 s
  6. Hammer curl2 × 10-12rest 60 s

Legs B5 exercises

  1. Deadlift3 × 5rest 2-3 min
  2. Leg press3 × 10-12rest 2 min
  3. Bulgarian split squat2 × 8-10 each legrest 90 s
  4. Barbell hip thrust3 × 8-10rest 90 s
  5. Hanging knee raise3 × 10-12rest 60 s

Who the programme suits

This is the step after full body three days, for anyone who wants to train four days and has noticed the full-body sessions getting long. Every muscle is still trained twice a week, but each session has fewer muscles to cover, so there is time for more sets.

How to run the programme

Arrange the sessions so you rest after two days in a row, for example Monday and Tuesday, Thursday and Friday. If you can't do pull-ups yet, switch to assisted pull-ups or the lat pulldown. Do the deadlifts with a short pause at the bottom of each rep, so every lift starts from a standstill.

How to progress

Once you hit the top number in every set, add the smallest step of weight. The two sessions for each half of the body have different main lifts, so you progress them separately: the bench press and military press for the upper body, the squat and deadlift for the legs. If a lift stalls for several sessions, read about progressive overload and deloading.

Want it tailored to you?

BIP builds your own week with this plan, around your goal, your level and your time. You log your weights as you train and watch yourself get stronger. The first week is free.

Tailor it to you →