Upper-lower density 4 days routine
Time-efficient strength: antagonist supersets with short rests without losing the main lifts of each pattern. For fat loss, nutrition is still the main factor.
- 4days a week
- 45 minper session
- 14exercises
- 8weeks
- Build muscle mass
- Lose fat and get defined
- 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 |
|---|---|---|---|---|---|
| A1 | Dumbbell Bench PressSupersetIf you lose more than 2 reps between rounds, extend the rest between rounds to 90 s. | Chest | 3 × 8–12 | 2 | 0:15 |
| A2 | Cable RowSuperset | Back | 3 × 10–12 | 2 | 1:00 |
| B1 | Dumbbell Shoulder PressSuperset | Shoulders | 3 × 10–12 | 2 | 0:15 |
| B2 | Lat Pulldown Neutral GripSuperset | Back | 3 × 10–12 | 2 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Dumbbell Goblet Squat | Quads | 3 × 10–12 | 2 | 1:15 |
| A1 | Dumbbell Romanian DeadliftSuperset | Hamstrings | 3 × 10–12 | 2 | 0:15 |
| A2 | Standing Machine Calf RaiseSuperset | Calves | 3 × 15–20 | 2 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| A1 | Lat PulldownSuperset | Back | 3 × 10–12 | 2 | 0:15 |
| A2 | Machine Bench PressSuperset | Chest | 3 × 10–12 | 2 | 1:00 |
| B1 | Hammer CurlSuperset | Biceps | 3 × 10–12 | 2 | 0:15 |
| B2 | Tricep PushdownSuperset | Triceps | 3 × 10–12 | 2 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Dumbbell Bulgarian Split SquatReps per leg. | Quads | 3 × 10–12 | 2 | 1:15 |
| A1 | Barbell Hip ThrustSuperset | Glutes | 3 × 10–12 | 2 | 0:15 |
| A2 | Seated Leg CurlSuperset | Hamstrings | 3 × 12–15 | 2 | 1:00 |
Rest between sets, in minutes. In supersets (A1, A2) you do the exercises back to back: the short pause goes between them, and the round's rest comes after the last one.
How to progress
Add reps within the range at the indicated RIR; once all sets hit the top of the range, go up to the smallest available weight.
- RIR 2 on every exercise
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've been training for a while and know the basic exercises.
- You have 4 days a week and about 45 minutes per session.
- You train in a gym. Equipment: barbell, dumbbells, kettlebell, cable machine, machine, and bench.
- Your goal is to build muscle mass.
Just starting out? Check out Beginner Upper-Legs 4 Days.
Other routines to build muscle
- Intermediate Upper-Legs 4 Days4 days · 70 min · IntermediateSee routine →
- Home with Dumbbells 4 Days4 days · 45 min · Beginner and intermediateSee routine →
- Upper-Legs 5 Days5 days · 65 min · IntermediateSee routine →
Frequently asked questions
How long is the Upper-lower density 4 days routine?
It's designed for 8 weeks, with 4 sessions of about 45 minutes a week.
How many sets does each muscle get per week?
As the primary muscle, 9 sets for the back, 6 sets for the hamstrings, and 6 sets for the chest per week. That's 42 sets a week in total.
What is a superset?
Two or more exercises in a row, with almost no rest between them: you rest when the round is done. In the table they're marked A1, A2. It saves time without cutting sets.
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's RIR 2.
What do I need to do it?
You do it in a gym, with this equipment: barbell, dumbbells, kettlebell, cable machine, machine, and bench.
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.
