Two‑Week Upper–Lower 4 × 60

Built for busy humans. Simple lifts, tight timing, steady progression. Where Western strength meets Eastern spirit.

Upper Lower 4 sessions 60 minutes RIR 1–2
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What you get
  • The full two‑week program with progress rules
  • Rest‑day protocol, nutrition guide, and sleep checklist
  • One‑page printable format
We only deliver the PDF by email so you can keep it and we can support your training.
Structure
  • Mon Upper A
  • Tue Lower A
  • Thu Upper B
  • Fri Lower B
Keep 24 hours between same regions. Cadence beats calendar.
Progression
  • Main lifts add small load after hitting top reps with one to two in reserve
  • Upper 2.5–5 lb Lower 5–10 lb
  • Accessories add one to two reps, then add small load
Steady overload beats novelty.
Session Flow 60 minutes
  • Warm up 8 min brisk cardio plus mobility
  • Main strength 27 min two compounds four sets each
  • Accessories 20 min two or three gaps
  • Finisher or core 5 min
Week A Upper A
  • DB Bench Press 4 × 6–8
  • Chest‑Supported Row or One‑Arm DB Row 4 × 8–10
  • DB Overhead Press 3 × 8–12
  • Lat Pulldown or Assisted Pull‑Up 3 × 8–12
  • DB Hammer Curl 2 × 10–15
  • Cable or Band Triceps Pressdown 2 × 10–15
  • Finisher Farmer Carry 2 × 40–60 m
Horizontal press and row restore front–back balance.
Week A Lower A
  • Goblet Squat or Back Squat if skilled 4 × 6–8
  • Romanian Deadlift DB or Barbell 4 × 8–10
  • Split Squat 3 × 8–10 each leg
  • Leg Curl machine or Swiss ball 3 × 10–15
  • Calf Raise 2 × 12–20
  • Core Dead Bug 2 × 8–10 each side
Week A Upper B
  • Incline DB Press 4 × 6–8
  • One‑Arm DB Row or Chest‑Supported Row 4 × 8–12
  • Lateral Raise 3 × 12–15
  • Pull‑Ups or Pulldown change the grip 3 × 6–10
  • EZ‑Bar or Cable Curl 2 × 10–15
  • Overhead Triceps Extension rope or DB 2 × 10–15
  • Finisher Bike or Rower Intervals 6 × 20s fast 40s easy
Week A Lower B
  • Trap Bar Deadlift or Kettlebell Deadlift 4 × 5
  • Leg Press or repeat Goblet Squat 3 × 8–12
  • Hip Thrust barbell or DB 3 × 8–12
  • Reverse Lunge 2 × 8–10 each leg
  • Calf Raise 2 × 12–20
  • Core Side Plank 2 × 30–45s each side
Week B Move Forward
  • Add load to main lifts if you met last week’s reps with one to two in reserve
  • Or add one to two reps on accessories
  • If recovery is excellent add a single extra set to one lagging pattern
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Quick Answers
  • How heavy go finish sets knowing you could do one to two more clean reps
  • When to change keep core moves four to eight weeks progress load or reps first
  • Cardio add two easy sessions of 20–30 minutes on rest days if you want
  • Pain sharp or joint pain stop swap the pattern move on
Need help

Questions or coaching reach me at contact@lvkzn.com