Build muscle4 days a weekFull gym

4-day Upper/Lower gym plan to build muscle

Moderate weight, 6–12 reps. Rest about 2 minutes on main lifts and 90 seconds on the rest. Finish most sets 1–2 reps short of failure, and log RPE so targets adapt.

Weekly schedule

Monday	Upper A	6 exercises
Tuesday	Lower A	6 exercises
Thursday	Upper B	6 exercises
Friday	Lower B	6 exercises

Upper A

Exercise	Sets × reps
Barbell Bench Press - Medium Grip	4 × 6
Bent Over Barbell Row	4 × 6
Standing Military Press	3 × 10
Wide-Grip Lat Pulldown	3 × 10
Barbell Curl	3 × 10
Triceps Pushdown	3 × 10

Lower A

Exercise	Sets × reps
Barbell Squat	4 × 6
Romanian Deadlift	3 × 10
Leg Press	3 × 10
Lying Leg Curls	3 × 10
Standing Calf Raises	3 × 10
Hanging Leg Raise	3 × 12

Upper B

Exercise	Sets × reps
Standing Military Press	4 × 6
Pullups	4 × 6
Incline Dumbbell Press	3 × 10
Seated Cable Rows	3 × 10
Side Lateral Raise	3 × 10
Hammer Curls	3 × 10

Lower B

Exercise	Sets × reps
Barbell Deadlift	4 × 6
Dumbbell Lunges	3 × 10
Barbell Hip Thrust	3 × 10
Leg Extensions	3 × 10
Standing Calf Raises	3 × 10
Cable Crunch	3 × 12

How to progress

When you hit every rep on every set, add weight next time: 2.5 kg on upper-body lifts, 5 kg on squats and deadlifts. Miss reps, keep the weight and try again. MyoStats does this for you: it shows the target for each exercise before you start, and suggests a lighter week when a lift stalls.

Questions

Is a 4-day upper/lower split good to build muscle?

Yes, if you can recover from it and stay consistent. Moderate weight, 6–12 reps. Rest about 2 minutes on main lifts and 90 seconds on the rest.

How long should I run this program?

Run it for 8 to 12 weeks while you keep adding weight or reps. When progress stalls on a lift for two or three sessions, take a lighter week, then carry on. MyoStats spots the stall for you.

What weights should I use?

Pick a weight you can lift for the target reps with one or two reps left in the tank. After you log a session, MyoStats suggests the next weight or rep target for every exercise.

Can I do this at a commercial gym?

Yes: it uses barbells, dumbbells, cables and common machines found in most commercial gyms.