Beginner Upper-Legs 4 Days routine
Two upper days and two legs days with the basic movements of each pattern. Choose it based on preference or availability: it's not a required step after full body.
- 4days a week
- 60 minper session
- 18exercises
- 12weeks
- Build muscle mass
- Upper/lower split
Use it free in the app. Your first routine is free with no limits: Mobbe shows you what to train each day and saves your sets.
The week, day by day
Tap a day to see its exercises, sets, reps and rest.
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Barbell Bench Press | Chest | 3 × 8–12 | 3 | 2:00 |
| 2 | Barbell Row | Back | 3 × 8–12 | 2 | 2:00 |
| 3 | Dumbbell Shoulder Press | Shoulders | 3 × 10–12 | 3 | 1:30 |
| 4 | Barbell Curl | Biceps | 2 × 10–12 | 2 | 1:00 |
| 5 | Tricep Pushdown | Triceps | 2 × 10–12 | 2 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Back Squat | Quads | 3 × 8–12 | 3 | 2:30 |
| 2 | Dumbbell Romanian Deadlift | Hamstrings | 3 × 10–12 | 3 | 2:00 |
| 3 | Barbell Hip Thrust | Glutes | 3 × 10–12 | 3 | 2:00 |
| 4 | Standing Machine Calf Raise | Calves | 3 × 12–15 | 2 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Dumbbell Incline Bench Press | Chest | 3 × 8–12 | 3 | 2:00 |
| 2 | Lat Pulldown | Back | 3 × 8–12 | 2 | 2:00 |
| 3 | Dumbbell Lateral Raise | Shoulders | 2 × 12–15 | 2 | 1:00 |
| 4 | Hammer Curl | Biceps | 2 × 10–12 | 2 | 1:00 |
| 5 | EZ Bar Skullcrusher | Triceps | 2 × 10–12 | 2 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Leg Press | Quads | 3 × 10–12 | 3 | 2:00 |
| 2 | Lying Hamstring Curl | Hamstrings | 3 × 10–12 | 3 | 2:00 |
| 3 | Dumbbell Bulgarian Split SquatReps per leg. | Quads | 3 × 10–12 | 3 | 2:00 |
| 4 | Plate-Loaded Seated Calf Raise | Calves | 3 × 12–15 | 2 | 1:00 |
Rest between sets, in minutes.
How to progress
Add reps within the range at the indicated RIR; once all sets hit the max, go up to the smallest available weight.
- RIR 3 on compound lifts
- RIR 2 on accessories
RIR is the reps you have left in reserve: with RIR 2 you end the set when you could still do 2 more.
Weekly sets per muscle
Counts the sets where the muscle is the primary one.
Is it for you?
- You're just starting out or coming back to the gym after a break.
- You have 4 days a week and about 60 minutes per session.
- You train in a gym. Equipment: barbell, eZ bar, dumbbells, cable machine, machine, bench, and rack.
- Your goal is to build muscle mass.
Been training for a while? Check out Intermediate Upper-Legs 4 Days.
Other routines to build muscle
- Home with Dumbbells 4 Days4 days · 45 min · Beginner and intermediateSee routine →
- Beginner Full Body 3 Days3 days · 55 min · BeginnerSee routine →
- Glute specialization · Beginner4 days · 65 min · Beginner and intermediateSee routine →
Frequently asked questions
How long is the Beginner Upper-Legs 4 Days routine?
It's designed for 12 weeks, with 4 sessions of about 60 minutes a week.
How many sets does each muscle get per week?
As the primary muscle, 9 sets for the quads, 6 sets for the hamstrings, and 6 sets for the calves per week. That's 49 sets a week in total.
What is RIR?
The reps you have left in reserve when you finish a set: with RIR 2 you stop when you could still do 2 more. In this routine it goes from RIR 2 to RIR 3.
What do I need to do it?
You do it in a gym, with this equipment: barbell, eZ bar, dumbbells, cable machine, machine, bench, and rack.
Your routine, ready to train today.
Mobbe shows you what to train each day, saves your sets and shows you how you progress. If you'd rather have a routine made for you, it builds one with AI for your goal, your days and your equipment.
