Get stronger4 days a weekNo equipment

4-day Upper/Lower home (no equipment) plan to get stronger

Heavy compounds, low reps. Rest 2–3 minutes on the main lifts. When every set hits the reps, MyoStats suggests the next weight.

Weekly schedule

Monday	Upper A	5 exercises
Tuesday	Lower A	5 exercises
Thursday	Upper B	3 exercises
Friday	Lower B	6 exercises

Upper A

Exercise	Sets × reps
Pushups	5 × 10
Inverted Row	5 × 10
Decline Push-Up	3 × 10
Pullups	3 × 10
Dips - Triceps Version	3 × 10

Lower A

Exercise	Sets × reps
Bodyweight Squat	5 × 10
Single Leg Glute Bridge	3 × 10
Split Squats	3 × 10
Standing Calf Raises	3 × 10
Reverse Crunch	3 × 10

Upper B

Exercise	Sets × reps
Decline Push-Up	5 × 10
Pullups	5 × 10
Inverted Row	3 × 10

Lower B

Exercise	Sets × reps
Butt Lift (Bridge)	5 × 10
Bodyweight Walking Lunge	3 × 10
Single Leg Glute Bridge	3 × 10
Split Squats	3 × 10
Standing Calf Raises	3 × 10
Dead Bug	3 × 10

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 get stronger?

Yes, if you can recover from it and stay consistent. Heavy compounds, low reps. Rest 2–3 minutes on the main lifts.

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 home?

Yes: no equipment needed. A pull-up bar or a sturdy table for rows helps.