Method Strength
Created by Method Strength

Upper/Lower Split for Home Gym (4 Days)

A 4-day upper/lower program for home training with barbell and dumbbells. Double training frequency per muscle group, RPE-based, back-friendly exercise selection.

30-404x per weekMuscle building, strength, joint longevitybarbell, dumbbell, body only, other

Day 1 — Upper A (Push Focus)

6 exercises
  • Langhantel-Bankdrücken (mittlerer Griff)3 × 6-8

    RPE 7-8, shoulder blades pinned, controlled tempo

  • Einarmiges Kurzhantelrudern3 × 8-10

    RPE 7-8, full stretch at bottom, elbow toward hip

  • Schrägbankdrücken (Kurzhantel)3 × 8-10

    RPE 7-8, neutral grip, elbows 30-45°

  • Seitheben (Kurzhantel)3 × 12-15

    RPE 7, lead with elbows

  • Hammer Curl (Kurzhantel)2 × 10-12

    RPE 7, no swinging

  • Skull Crusher (Kurzhantel, liegend)2 × 10-12

    RPE 7, controlled negatives

Day 2 — Lower + Core A

5 exercises
  • Goblet Squat (Kurzhantel/Kettlebell)4 × 8-10

    RPE 7-8, heels on squat wedge, stay upright

  • Split Squat (Kurzhantel)3 × 8-10

    RPE 7-8, per side, slow descent

  • Step-Ups (Kurzhantel)3 × 10-12

    RPE 7, high box, don't push off with back leg

  • Ab Roller (Bauchrad)3 × 6-10

    Slight pelvic tuck, only roll out as far as controllable

  • Dead Bug2 × 8-10

    Per side, keep lower back pressed to floor

Day 3 — Upper B (Pull Focus)

6 exercises
  • Kurzhantel-Schulterdrücken (sitzend)3 × 8-10

    RPE 7-8, neutral grip, avoid arching back

  • Einarmiges Kurzhantelrudern3 × 8-10

    RPE 7-8, 1 sec pause at top

  • Kurzhantel-Bankdrücken3 × 8-10

    RPE 7-8, full range of motion

  • Kurzhantel-Schulterheben (Shrugs)3 × 12-15

    RPE 7, 2 sec hold at top, no rolling

  • Bizeps-Curl auf der Schrägbank2 × 10-12

    RPE 7, let arms hang, no elbow drift

  • Bankdrücken enger Griff2 × 8-10

    RPE 7-8, elbows tucked, triceps focus

Day 4 — Lower + Core B

5 exercises
  • Ausfallschritt rückwärts (Kurzhantel)3 × 8-10

    RPE 7-8, per side, controlled step

  • Goblet Squat (Kurzhantel/Kettlebell)3 × 10-12

    RPE 7-8, 3 sec negatives on last set

  • Farmer's Walk (Kurzhantel/Trap Bar)3 × 30-40

    Seconds, slow and tall, brace core

  • Ab Roller (Bauchrad)3 × 6-10

    Ribs down, move as one piece

  • Seitstütz (Side Bridge / Side Plank)2 × 20-30

    Seconds per side, maintain straight line

Why This Plan?

This plan switches from a bro split (1x/week per muscle group) to upper/lower (2x/week). Schoenfeld et al. (2016) showed that this doubled frequency produces significantly more hypertrophy — especially relevant for slower muscle gainers. All exercises are back-friendly: single-arm dumbbell rows replace bent-over barbell rows (back:avoid), eliminating problematic spinal loading with a pre-existing back injury. RPE-based loading instead of fixed weights allows autoregulation on weaker days. Total volume per session is intentionally moderate (~14-16 working sets) to keep every set high quality — at 6'8", range of motion per rep is significantly greater, which increases effective load per set.

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