Upper/Lower Body Workout at Home

Use this upper session on each upper day in the two-week rotation. Start at the lower end of the sets and rep ranges.

1. Barbell bench press or dumbbell floor press
   2–3 × 6–10
   Use a suitable rack and safeties for barbell work.
2. One-arm dumbbell row
   2–3 × 8–12 per side
   Keep the torso steady and avoid twisting.
3. Dumbbell shoulder press
   2 × 8–12
   Choose a comfortable range of motion.
4. Band face pull
   1–2 × 12–15
   Use a suitable secure anchor.
5. Standing dumbbell curl · optional
   1–2 × 10–15
   Keep the upper arms still.

A squat, hip hinge, single-leg movement, and simple calf and core work. Use bodyweight or light weights while learning.

1. Barbell back squat or goblet squat
   2–3 × 6–10
   Choose goblet squats if you do not have a safe rack setup.
2. Dumbbell Romanian deadlift
   2–3 × 8–12
   Hinge at the hips with a controlled range.
3. Reverse lunge or floor split squat
   2 × 8–10 per leg
   Use a fixed support if balance limits you.
4. Bodyweight calf raise
   2 × 12–20
   Use support and move without bouncing.
5. Plank
   2 × 15–40 seconds
   Shorten the hold before your position changes.

A pressing emphasis with a row included to keep the session balanced. Complete the exercises as straight sets.

1. Barbell bench press or dumbbell floor press
   3 × 6–10
   Use a load you can control throughout each set.
2. One-arm dumbbell row
   3 × 8–12 per side
   Keep the pulling movement controlled.
3. Dumbbell incline press or push-up
   2 × 8–12
   Choose one option; use an incline push-up if needed.
4. Dumbbell lateral raise
   2 × 10–15
   Use light dumbbells and a comfortable range.
5. Band triceps pushdown · optional
   1–2 × 10–15
   Check the anchor before use.

A squat emphasis with a hip hinge and single-leg work. Choose the main squat that fits your equipment.

1. Barbell back squat or goblet squat
   3 × 6–10
   Use an appropriate rack and safeties for barbell squats.
2. Dumbbell Romanian deadlift
   2 × 8–12
   Keep the weights close to your legs.
3. Bulgarian split squat or floor split squat
   2 × 8–10 per leg
   Start with bodyweight if needed.
4. Bodyweight calf raise
   2 × 12–20
   Add resistance only when you can control the movement.
5. Plank
   2 × 15–40 seconds
   Stop before your hips sag.

A pulling emphasis with shoulder and chest pressing retained. Unweighted and assisted bar work are valid options.

1. Pull-up or assisted pull-up
   3 × 3–8
   A dumbbell row or suitable band pull-down can fill this slot.
2. Barbell overhead press or dumbbell press
   2–3 × 6–10
   Use the version you can set up safely.
3. Barbell bent-over row or supported dumbbell row
   2 × 8–12
   Choose support if holding the hinge limits your technique.
4. Push-up or dumbbell bench press
   2 × 8–12
   Adjust the push-up height or dumbbell load.
5. Standing dumbbell curl
   2 × 10–15
   Keep wrists comfortable and avoid swinging.
6. Band face pull · optional
   1–2 × 12–15
   Use a light resistance you can control.

A hip-hinge emphasis with a squat or lunge pattern alongside it. Choose one main deadlift variation rather than stacking several heavy hinges.

1. Barbell deadlift or dumbbell Romanian deadlift
   2–3 sets
   Deadlift: 5–8 reps; dumbbell RDL: 8–12 reps.
2. Goblet squat or reverse lunge
   2 × 8–12
   For lunges, count repetitions per leg.
3. Barbell hip thrust or bodyweight glute bridge
   2 × 10–15
   Choose a stable setup; avoid overextending the back.
4. Banded leg curl · optional
   1–2 × 12–15
   Use the secure setup in the exercise guide.
5. Bodyweight calf raise
   2 × 12–20
   Keep the repetitions steady.
6. Dead bug
   2 × 6–10 per side
   Alternate slowly while maintaining control.

Add this to the four-day plan only if it fits your recovery. Keep it comfortably easy and skip it when you need rest.

1. Easy walking or cycling
   15–25 minutes
   Choose a pace that allows comfortable conversation.
2. Gentle shoulder and hip movements
   5–10 minutes
   Stay within a comfortable range; do not force stretches.
3. Optional light exercise practice
   A few easy repetitions
   Rehearse familiar unloaded movements. Avoid another hard lifting session.